A) 10 minute EMOM; 50m shuttle sprint (start lying chest down on the ground, at the start of the round pop up, run 25m, touch the ground and sprint back)

B) CF Metcon

Skill: Push Jerk 2.2.2.2

Warm up light, first set of 2 should already be relatively heavy ~70% of 1RM

WOD:

3-6-9-12-15 etc. Toes to Bar

3 Clusters after each round 135#/95#

12 min AMRAP

Warm Up: 3 rounds of 200m run, 10 squats, 10 sit-ups, 10 burpees

Skill: Tabata of Planks on hands


WOD:
5 Pull-Ups
10 Push Ups
15 Squats

10 minute AMRAP

GAME!!

A) Snatch; 6 sets of 2 @ 70 – 75% (reset before each rep, no touch and go) lightweight, move quickly.

B) CF Metcon

C) Front Squat; build to today’s heaviest single

Skill: Tabata of Planks (up on hands)

WOD: Cindy

20 minute AMRAP

5 Pull-Ups (Sub Low Rogue Bars – please have members set-up on the outside of the rig)

10 Push- Ups

15 Squats

A) Tabata (alternate rounds; HS Walk / hollow rocks)

B) CF Metcon

C) Romanian Deadlift; 3 sets of 10 (if you have straps, it will help your grip to use them on these)

Skill: Weighted Dips 3.3.2.2.1.1.1

Movement starts and ends at lockout

Biceps must touch rings for rep to count

On the Rings for RX

WOD:

5 Deadlifts 315#/205#

30 Double Unders

Partner WOD

50 Wall Balls 20/14

50 MB sit-up partner toss – sub sit-ups

50 DB man breakers (with a row) AHAP – sub burpees

50 Mountain Climbers – each leg is 1

25 minute AMRAP

A) CF Metcon

B) WOW day; work on a weakness

A) Clean and jerk; Build up to 90%, then 2 drop sets of 2 @ 20lbs down (no tng), add 5# to both from last week.

B) CF Metcon

C) Not for time: 3 sets of 10 pull ups, 10 hspu (do as many strict as possible)