Warm Up: 3 rounds: 100m run, 10 burpees, 10 wall balls, 5 wall walk ups

Skill: 5x5 Strict Press

WOD:
20 Mountain Climbers
5 Box Jumps
5 Push Ups

GAME!!

Skill: 3 Second Pause Back Squat 5x2 80-85% of 1RM Back Squat

Newbies do 5x2 Back Squat w/out a pause at a moderate weight

WOD:

5 HSPU

10 KB Swings

5 minute AMRAP

2 minute rest

5 Box Jumps

Strength: Bench Press 1RM

25 minutes

WOD:

1 Plate Push Down & Back 45#/25-35#

8 Push Ups

8 V-Ups

10 minute AMRAP

Score: 1RM bench weight/rounds + reps

PUSH IT!

Skill: 1 High Hang Power Snatch + 1 High Hang Snatch @75-80% of 1RM Snatch

10 min EMOM

WOD:

21-15-9

OHS 95#/65#

T2B

200m run after each round

Score: snatch complex weight/time

A) Back Squat; 1RM, then 2 sets of 5 @ 80%

B) CF Metcon

C) 3 sets of 10; db strict press. If you got all 30 reps last week go up 5#, if not, repeat at the same weight last week, try to make all 10 reps each set.

Warm Up: 3 rounds of 200m run, 10 squats, 10 push ups, 10 toe touches, 10 lunges

Skill: Deadlift 5x3


WOD:
21-15-9
Overhead Squats/Squat
Sit-Ups
200m run after each round

GAME!!

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

B) CF Metcon

C) 21-15-9; calorie row, GHD sit ups (for time)

A) CF Metcon

B) Spend 7-10min working on HS walking. If you are proficient in walking (15- 20’ unbroken) work on side to side, and backward movement, with a goal of body control.

Skill/Strength: find partner, review WOD movements and setup for WOD

WOD:

Partner WOD - Alternating Between Rounds

RX

10 Total Rounds (5 Each)

3 Bar Muscle Up