Strength

Strict dips (parallel bar)*
4 sets x max reps; rest 2 minutes btwn sets
*If you can do more than 15 dips use 25#/10#
**Scale is bands or boxes
NoKipping

Not a superset, move on to press after dips

A) Muscle ups – 4 sets of max reps, 12 rep minimum. 4 sets strict HSPU between attempts, 15 rep minimum

B) CF Metcon

C) 4 sets of 5 weighted dips (heavy as possible)

Warm Up:
200m row
30 jumping jacks
20 second plank
10 squats
3 rounds


Skill: Hang Power Clean

WOD:

1 minute DB Push Press
30 seconds rest

Strength

Back Squat 10@50%, 10@60%, 10@70%

DB RDL 12, 12, 12 – emphasis on form not weight
Perform as a superset; rest 90-120s between sets and then. . .
rest 2 min and perform a max set of squats only @75% (goal is 7+)

A) Back Squat; 5 sets of 3 @ 85%

B) CF Metcon

C) For time: 150m row, 400m run, 250m row, 200m run, 500m row, 100m run

Holly first came to CF Jaguar as a guest of one of our members on Bring A Friend Day.  It was a Saturday partner WOD that was long and challenging and she hung strong until the very end. She wanted to quit, but she didn't. That has stuck with her since day one. Never quit.

Strength

Hang Power Clean take 15 minutes to build to a heavy single and then. . .

Weighted Pull ups (strict) take 10 minutes to find your heaviest double

Conditioning (15 minutes)
Power clean 185#/125#, 15 seconds

A) Complex; Clean, Hang Clean, Jerk – find heaviest of the day

B) CF Metcon

Buy in: 800 m run

10 strict hspu (sub is db strict press)

20 DB power snatches 45-55#/30-40#

30 burpees

40 ring rows

50 tire flips

60 box jumps

70 Russian twists 45#/25#