Warm Up:2 log rolls ->15m Frog Hops to hurdles -> 15 hurdle jumps ->15 sit ups -> 15 m Roving plank back to log rolls
Skill: double unders
WOD:
21-15-9
clean and jerk
Knees to elbow
Skill: double unders
WOD:
21-15-9
clean and jerk
Knees to elbow
Skill -Split Jerk
12 min E2MOM - 4 x 2 @80%, 2 x 3 @80%.
THEN
Five rounds for time:
5 deadlift (135/95)
5 hang power cleans
5 front squat
5 push jerks
12 min E2MOM - 4 x 2 @80%, 2 x 3 @80%.
THEN
Five rounds for time:
5 deadlift (135/95)
5 hang power cleans
5 front squat
5 push jerks
DELOAD WEEK IS HERE!
Those not doing WOD JAMz: take an extra rest day this week and follow class programming! You have been going hard these last few weeks. Take it down a notch.
Those not doing WOD JAMz: take an extra rest day this week and follow class programming! You have been going hard these last few weeks. Take it down a notch.
Skill: Snatch Warm up to 80% of 1 rm. Every 90 seconds, two reps @80% for 8 total rounds (12 mins)
THEN
Three rounds, one minute at each station, one minute rest between rounds (stagger starting
stations):
THEN
Three rounds, one minute at each station, one minute rest between rounds (stagger starting
stations):
Teams of 2
2 RFT
800 m run*
25 OHS 75/55
50 Butterfly Sit Ups
75 Double Unders
25 Sumo DL High Pulls 75/55
50 box jumps overs 24/20
2 RFT
800 m run*
25 OHS 75/55
50 Butterfly Sit Ups
75 Double Unders
25 Sumo DL High Pulls 75/55
50 box jumps overs 24/20
Skill: Bench Warm it up to 75% of your 1 rm and. . .
Bench Press 3 x 5 @ 75%
WOD: 15 min Amrap
10 S20 115/75
10 hanging wipers (each side is one)* sub out wipers with a bar or on the ground (no weight)
10 Pistols
Bench Press 3 x 5 @ 75%
WOD: 15 min Amrap
10 S20 115/75
10 hanging wipers (each side is one)* sub out wipers with a bar or on the ground (no weight)
10 Pistols
- Back Squat; heavy single (pr if it feels good, but mainly just work hard and get heavy) then: 2 x 5 @ 83%
- B) CF Metcon
- C) 50m sled push, then 40 TTB for time. Sled weight; 4x45# plates for guys, 2x45#, 2x25# for women.