
A) CF S WOD
B) CF Metcon
C) Not for time; 3 sets of 10 supine ring rows, banded face pulls
https://www.youtube.com/watch?v=IndIttUTNMU
B) CF Metcon
C) Not for time; 3 sets of 10 supine ring rows, banded face pulls
https://www.youtube.com/watch?v=IndIttUTNMU
Strength: 5 rm thruster (from the rack) 15 min to find
Metcon: For time
10 HSPU
20 Pistols
30 Chin Ups
40 Box Jumps 24/20
50 Russian Swings 70/53
40 Box Jumps 24/20
30 Chin Ups
Metcon: For time
10 HSPU
20 Pistols
30 Chin Ups
40 Box Jumps 24/20
50 Russian Swings 70/53
40 Box Jumps 24/20
30 Chin Ups
Teams of 3: For each, two people working at the first movement at the same time and third person does the other work. Switch out as needed.
5 min at each station
Station 1:
100 m buddy carry
Skill: Snatch + OHS
Warm up then take 5 sets to find your heaviest complex
Metcon: For time
Buy in: 400 m run
5 rounds
10 Alt KB Snatch 53/35
15 American Swings 53/35
20 Goblet Squats 53/35
Warm up then take 5 sets to find your heaviest complex
Metcon: For time
Buy in: 400 m run
5 rounds
10 Alt KB Snatch 53/35
15 American Swings 53/35
20 Goblet Squats 53/35
A) Snatch; heaviest for the day, then drop 20# and do 2 sets of 2.
B) CF Metcon
C) 10 minute emom; 100m sprint on rower. Goal is 20sec or less ea round
B) CF Metcon
C) 10 minute emom; 100m sprint on rower. Goal is 20sec or less ea round
Strength: Bench Press
3 x 3 @90% of your 3RM
Rest 3 min
Then: 1 x max reps @70% of 3 rm
Metcon: EMOM for 15 min (stagger if needed)
Min 1: 1 legless rope climb (sub regular, 3 rope up downs or 10 ring rows)
3 x 3 @90% of your 3RM
Rest 3 min
Then: 1 x max reps @70% of 3 rm
Metcon: EMOM for 15 min (stagger if needed)
Min 1: 1 legless rope climb (sub regular, 3 rope up downs or 10 ring rows)
Warm Up: 3 rounds of 100m sprint, 30 second plank, 10 squats, 10 walking toe touches
Skill: Review Deadlift
WOD:
12-9-6-3
Deadlifts
Burpees
2 Rounds
GAME!!
Skill: Review Deadlift
WOD:
12-9-6-3
Deadlifts
Burpees
2 Rounds
GAME!!
Strength: Deadlift
14 min E2MOM 2 reps @ 78-80% (if you did last week’s DL add 5-10 lbs onto the heaviest) Do
not go above recommended weight
Metcon: 12-9-6-3 For time
14 min E2MOM 2 reps @ 78-80% (if you did last week’s DL add 5-10 lbs onto the heaviest) Do
not go above recommended weight
Metcon: 12-9-6-3 For time