Warm Up: 400m run --> 25 squats --> 25 walking lunges --> 25 push ups

Skill: Bench Press


WOD:
5 Rounds
10 Dips on a Box
10 DB Push Press
10 Box Jumps

GAME!!

 

Strength:

20 minutes including warm ups

Superset 3 Rounds

Rest 1½ – 2 mins between rounds

Bench Press 10 @75% of 1RM bench

Pendlay Rows 8 @50-60% of 1RM bench

-Key points:

A) 2x 3:30min AMRAP; Ascending ladder- 1-2-3-4-5 etc of: Hang Power clean (165/115) and Muscle ups (rest about 3min between, and start 2nd amrap back at 1)

B) CF Metcon

Skill:

8 min EMOM

8 Wall Balls 25-35#/20-30#

WOD:

Jackie

1000m row

50 Thrusters 45#/35#

30 Pull Ups

For Time

12 minute time cap

A) Back squat 3 sets of 3 at 85% plus 5#

B) CF Metcon

C) 5min amrap; 10 wallballs, 20 hollow rocks

In teams of 3

8 minute AMRAP

Tire flips

Rest 2 minutes

8 minute AMRAP

25m Farmer carry

Rest 2 minutes

8 minute AMRAP

S2O 155/105

Rest 2 minutes

A) CF Metcon

B) Work on a gymnastics weakness

Strength/Skill: (15 minutes)

In a 15 minute running clock:

4x strict ring dip ladder

*rest 2-3 minutes between rounds

WOD: (10 minutes)

For time

30-20-10

OH lunges 95/65

A) Snatch, in 15 min build to a heavy single

B) CF Metcon

C) 7min, practice HS walking, goal is to find you max unbroken attempt.

Strength/Skill: (20 minutes)

Back Squat

6@70%

4@75%

2@80%

5@75%

3@80%

1@85%

*rest 90sec-2min between sets

WOD: (14 minutes)

AMRAP 14 minutes