Strength/Skill: (20 minutes)
Bench Press
6@75%
4@80%
5x2@85%
*rest 90s-2min between sets
WOD: (20 minutes)
7 RFT
3 Cleans 225/155
10 Deficit HSPU (4” deficit)
Bench Press
6@75%
4@80%
5x2@85%
*rest 90s-2min between sets
WOD: (20 minutes)
7 RFT
3 Cleans 225/155
10 Deficit HSPU (4” deficit)
Warm Up: Kids Pick Tabata!
1. Running
2. KB Swings
3. Jumping Jacks
4. Reverse MB Toss
Skill: Deadlift
WOD:
Death by deadlifts and box jumps
1. Running
2. KB Swings
3. Jumping Jacks
4. Reverse MB Toss
Skill: Deadlift
WOD:
Death by deadlifts and box jumps
A) From the rack, find a 1rm split jerk
B) CF Metcon
C) 6 x 100m sprints, rest is the walk back to the start
B) CF Metcon
C) 6 x 100m sprints, rest is the walk back to the start
With a partner
AMRAP 18 minutes
50 burpees
40 snatches 75/45
40 burpees
30 snatches 135/95
30 burpees
A) Complex: Power clean + Power clean + jerk
B) CF Metcon
C) 5min AMRAP; 2 muscle ups (ring), 5 push ups
B) CF Metcon
C) 5min AMRAP; 2 muscle ups (ring), 5 push ups
A) CF Metcon
B) With a spotter to hold your legs, 3x max distance hs walk (go as far as your arms will carry you when balance is not as much of a factor)
C) Work on a gymnastics weakness
B) With a spotter to hold your legs, 3x max distance hs walk (go as far as your arms will carry you when balance is not as much of a factor)
C) Work on a gymnastics weakness
Strength/Skill: (25 minutes)
Push Press
6@75%
4@80%
5x3@85%
*rest 90s-2min between sets
WOD: (20 minutes)