
Strength/Skill:
Front Squat
E2MOM 10 minutes
Set 1-75%x3
Set 2-80%x2
Set 3-85%x1
Set 4-90%x1
Set 5-90+%x1
Rest 2 minutes
Max reps @80%
WOD:
Front Squat
E2MOM 10 minutes
Set 1-75%x3
Set 2-80%x2
Set 3-85%x1
Set 4-90%x1
Set 5-90+%x1
Rest 2 minutes
Max reps @80%
WOD:
A) Halt Clean + Clean and Jerk. @ 70% + 10# x 5 sets (pause at knee for 3 sec, then clean, drop bar then immediately clean and jerk)
B) CF Metcon
C) 5 rounds for time; 150m row, 100m run (down back down back on turf).
B) CF Metcon
C) 5 rounds for time; 150m row, 100m run (down back down back on turf).
In teams of 2
For time
100 partner Wall balls 20/14
Rest 5 minutes
10 minute AMRAP
10 Ball slams 35-50/20-30
10 push-ups
Time cap: 25 minutes
For time
100 partner Wall balls 20/14
Rest 5 minutes
10 minute AMRAP
10 Ball slams 35-50/20-30
10 push-ups
Time cap: 25 minutes
Strength/Skill:
Back Squat
E2MOM 10 minutes
Set 1-60%x3
Set 2-70%x3
Set 3-80%x2
Set 4-85%x2
Set 5-90%x1
Rest 2 minutes
Max reps @75%
WOD:
Back Squat
E2MOM 10 minutes
Set 1-60%x3
Set 2-70%x3
Set 3-80%x2
Set 4-85%x2
Set 5-90%x1
Rest 2 minutes
Max reps @75%
WOD:
A) Back Squat; 3 sets of 5 @ 75% of 1RM +10#s
B) CF Metcon
C) 30 strict pull ups, 30 second pillar hold penalty for every break. (max 2 min of penalties)
B) CF Metcon
C) 30 strict pull ups, 30 second pillar hold penalty for every break. (max 2 min of penalties)
Strength/Skill:
10 rounds
30 seconds max double unders
30 seconds rest
WOD:
EMOM 28 minutes
Min 1: 10 T2B
Min 2: 10 Goblet squats 53/35
Min 3: 10 Wall balls 20/14
10 rounds
30 seconds max double unders
30 seconds rest
WOD:
EMOM 28 minutes
Min 1: 10 T2B
Min 2: 10 Goblet squats 53/35
Min 3: 10 Wall balls 20/14
Strength/Skill:
Tabata
-Dead Hang holds
-Handstand holds
-Wall sit holds
WOD:
In teams of 2
15 minute AMRAP
2 Rope Climbs
4 HSPU
6 Deadlift 275/185
Tabata
-Dead Hang holds
-Handstand holds
-Wall sit holds
WOD:
In teams of 2
15 minute AMRAP
2 Rope Climbs
4 HSPU
6 Deadlift 275/185
A) Power Snatch + High hang snatch (vertical chest, leg drive only) 6 sets @ 70% of Full Snatch 1RM +10lbs
B) CF Metcon
C) Not for time: 30 toes to bar, then 30 pistols
B) CF Metcon
C) Not for time: 30 toes to bar, then 30 pistols