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)
A) CF S-WOD
B) CF Metcon
C) “Jaguar flight simulator”
Double unders (each set must be unbroken to move on)
5-10-15-20-25-30-35-40
For time; 10min time cap
B) CF Metcon
C) “Jaguar flight simulator”
Double unders (each set must be unbroken to move on)
5-10-15-20-25-30-35-40
For time; 10min time cap
Warm Up:
15m Walking Lunge
5 Sit Ups
15m Broad Jumps
5 Push Ups
5 Rounds
Skill: Rope Climbs
WOD:
10 minute AMRAP
5 Ring Rows
10 Deadlifts
15m Walking Lunge
5 Sit Ups
15m Broad Jumps
5 Push Ups
5 Rounds
Skill: Rope Climbs
WOD:
10 minute AMRAP
5 Ring Rows
10 Deadlifts
Strength/Skill: (12 minutes)
In a 12 minute running clock:
4x strict pull-up ladder
*rest 2-3 minutes between rounds
WOD: (12 minutes)
Strength/Skill: (30 minutes)
Overhead Squat
30 minutes to establish a 1RM OHS, then
3x5@70%
WOD: (8 minutes)
For time
5-10-15-20