
Skill: Back Squat 2.2.2.2
Warm up light, first set of 2 should already be relatively heavy ~70% of 1RM
WOD:
5-4-3-2-1 Ring Muscle Ups
10-15-20-25-30 Wall Balls 20#/14#
For Time
Warm up light, first set of 2 should already be relatively heavy ~70% of 1RM
WOD:
5-4-3-2-1 Ring Muscle Ups
10-15-20-25-30 Wall Balls 20#/14#
For Time
A) 1RM Clean
B) CF Metcon
C) Seated box jump (30/24); 3 sets of 5, hold a weight to add difficulty. Start seated with legs at a 90 degree angle, aggressively drive up and jump onto the box in one motion.)
B) CF Metcon
C) Seated box jump (30/24); 3 sets of 5, hold a weight to add difficulty. Start seated with legs at a 90 degree angle, aggressively drive up and jump onto the box in one motion.)
Skill:
Every 90 Seconds for 5 sets (7.5 mins)
2 Swing Out Hang High Pull + 1 Swing Out Hang Snatch @55-60% of 1RM Snatch
Wait for the bar to make contact with the body before initiating the extension
Every 90 Seconds for 5 sets (7.5 mins)
2 Swing Out Hang High Pull + 1 Swing Out Hang Snatch @55-60% of 1RM Snatch
Wait for the bar to make contact with the body before initiating the extension
Warm Up: Freeze Tag!
Skill: 4x 100m sprints
1 minute rest between sprints
WOD:
20 KB Swings
20 Sit Ups
20 Jump Ropes
4 RFT
GAME!!
Skill: 4x 100m sprints
1 minute rest between sprints
WOD:
20 KB Swings
20 Sit Ups
20 Jump Ropes
4 RFT
GAME!!
Skill: 400m Sprint – 1 attempt for the leaderboard
(mark from the dumpster to the end of the road towards the box)
Sub 500m row if rain. Dammit.
WOD:
25 American KB Swings 53#/35#
25 Sit-Ups
(mark from the dumpster to the end of the road towards the box)
Sub 500m row if rain. Dammit.
WOD:
25 American KB Swings 53#/35#
25 Sit-Ups
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
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 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!!
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
B) CF Metcon
C) Front Squat; build to today’s heaviest single