Skill: 15-20 minutes working on handstands and HS walking. Those who are better at walking can practice with obstacles or progressions (i.e. walking on hands onto plates or headstand to handstands, etc.)
WOD:
5 RFT
WOD:
5 RFT
A) Complex; Clean, hang clean, jerk. Build to heaviest complex for the day
B) CF Metcon
C) 5 x 5 Bent over row with barbell, focus on form!
B) CF Metcon
C) 5 x 5 Bent over row with barbell, focus on form!
Skill/Strength: Deadlift
Take a deep breath before each rep. Keep diaphragm full, chest upright, back straight, and shoulders retracted.
8 reps @ 65%
6 reps @ 75%
4 reps @ 80%
2 reps @ 85%
1 rep @ 90%
Take a deep breath before each rep. Keep diaphragm full, chest upright, back straight, and shoulders retracted.
8 reps @ 65%
6 reps @ 75%
4 reps @ 80%
2 reps @ 85%
1 rep @ 90%
Warm-Up: 3 jumping squats, 3 handstands or attempt, 3 cartwheels, 3 wall walk up with push up, 100-meter run
Skill: Proper midline stability when doing one-armed dumbbell movements
WOD:
6 rounds
Skill: Proper midline stability when doing one-armed dumbbell movements
WOD:
6 rounds
Warm-Up: Bear crawl to cone=> 20 jumping jacks => bear crawl to come => 10 sit ups => bear crawl to come => 20 vertical jumps => bear crawl to cone => 10 squats
Focus: muscle ups
WOD:
6 min AMRAP 3 min rest 6mim rest
Focus: muscle ups
WOD:
6 min AMRAP 3 min rest 6mim rest
Skill: 3x3 reps of Tall jerk… bar is held of the crown of the head, standing on the toes, then they go straight into Split jerk.
For people who are not ready for this technique, have them do 3x3 PUSH JERKS.
Split Jerk
2 reps @ 65%
For people who are not ready for this technique, have them do 3x3 PUSH JERKS.
Split Jerk
2 reps @ 65%
Skill: Take 15-20 minutes to build today’s Power Snatch 1RM
WOD:
At 50% of today’s:
6 min AMRAP:
6 Power snatches
10 box jumps
4 Muscle Ups (ring, unless stated otherwise)
Rest 2 minutes,
WOD:
At 50% of today’s:
6 min AMRAP:
6 Power snatches
10 box jumps
4 Muscle Ups (ring, unless stated otherwise)
Rest 2 minutes,