
Strength:
Back Squat 3 reps @80%
10 min E2MOM
WOD:
400m run
30 Thrusters 115/75#
20 Power Cleans 115/75#
10 Front Squats 115/75#
12 minute time cap
Back Squat 3 reps @80%
10 min E2MOM
WOD:
400m run
30 Thrusters 115/75#
20 Power Cleans 115/75#
10 Front Squats 115/75#
12 minute time cap
A) Back squat 4 sets of 3 at 85%
B) CF Metcon
C) 6min running clock; 30sec each (4rds), nose to wall hs holds, hollow hold, rest.
B) CF Metcon
C) 6min running clock; 30sec each (4rds), nose to wall hs holds, hollow hold, rest.
With a Partner
12 Ball Slams
6 Push Ups
20 Squats (**option to use a DB or KB as a goblet for a more challenging squat :]**)
100m Ball Carry
15 minute AMRAP
12 Ball Slams
6 Push Ups
20 Squats (**option to use a DB or KB as a goblet for a more challenging squat :]**)
100m Ball Carry
15 minute AMRAP
Oly:
12 min E90secMOM
One Clean and Jerk
Start at 60% and go up according to feel
You may clean and jerk ANY way (power, full, push, split)
WOD:
3-6-9-12-15-etc.
Deadlifts 225#/155#
12 min E90secMOM
One Clean and Jerk
Start at 60% and go up according to feel
You may clean and jerk ANY way (power, full, push, split)
WOD:
3-6-9-12-15-etc.
Deadlifts 225#/155#
A) Clean and Jerk; E90sec for 13:30min. 2 clean and jerk (not touch and go), Start at 60-65% and add 5# each round.
B) CF Metcon
C) 5min amrap; 5 burpees, 5 box jump overs (24/20)
B) CF Metcon
C) 5min amrap; 5 burpees, 5 box jump overs (24/20)
Skill/Strength:
2 Weighted Pull-Ups Every 30 Seconds for 6 minutes
Notes: sub for pull-ups is negatives or low rogue bar negatives if someone can’t hold themselves up at all – make sure hips stay low! Last resort is ring rows.
WOD:
2 Weighted Pull-Ups Every 30 Seconds for 6 minutes
Notes: sub for pull-ups is negatives or low rogue bar negatives if someone can’t hold themselves up at all – make sure hips stay low! Last resort is ring rows.
WOD:
Oly:
12 min E90secMOM
One Snatch (must squat)
Start at 60% and go up according to feel
Notes: The metcon is short. Coaches please make sure to spend a lot of time warming up and going over the snatch.
WOD:
12 min E90secMOM
One Snatch (must squat)
Start at 60% and go up according to feel
Notes: The metcon is short. Coaches please make sure to spend a lot of time warming up and going over the snatch.
WOD: