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.
Skill:
Back Squat- work up to today’s heaviest 3 rep max
Then take off 20% and go for ONE set of max reps
WOD: 4 RFT
5 Slam ball* Wall Balls (no required to catch ball)
10 SB Get Ups
Back Squat- work up to today’s heaviest 3 rep max
Then take off 20% and go for ONE set of max reps
WOD: 4 RFT
5 Slam ball* Wall Balls (no required to catch ball)
10 SB Get Ups
Skill: Strict Press 2 rm 15-20 min
WOD: For time
400 m run
THEN
3 total rounds of:
10 Power cleans 115/85
5 Pull ups
3 C2B
1 Bar MU (scale on Rogue bar or one pull up/one dip)
WOD: For time
400 m run
THEN
3 total rounds of:
10 Power cleans 115/85
5 Pull ups
3 C2B
1 Bar MU (scale on Rogue bar or one pull up/one dip)
Warm Up: 3 rounds of: 12 sit ups, 12 lunges, 12 squats, 12 push ups
Skill: OHS 3-3-3-3-3
WOD:
30sec of burpees
1 min OHS
2min KBS
3min Row
2min rest
Then repeat! Try to beat your score!
GAME!!
Skill: OHS 3-3-3-3-3
WOD:
30sec of burpees
1 min OHS
2min KBS
3min Row
2min rest
Then repeat! Try to beat your score!
GAME!!