Warm up:  3x kelso shrugs 8 ea side, 8 deficit push ups, 20 s stag stance arm swings, 30 s contra lateral dead bugs


Skill/Strength:  Bench Press
Warm up and build to a. . .

Warm up:  Bear crawl to cone, 20 jumping jacks, 10 squats, broad jumps to cone, forward roll down mat

Skill/focus:  Rowing – legs>arms, arms>legs (can play the fish game on rower)

WOD:
Tabata row

Skill: 15-20 min to find Push Jerk 1 rm

WOD:

AMRAP in 10 Minutes:

5 Hang Power Cleans (155/115)

10 Ring Dips

15 Sit ups

Post: 1 rm and rounds plus reps

A) Find today’s 1RM Clean and Jerk

B) CF Metcon

C) Strict HSPU, 5ds x 5-10 reps, try to beat last week’s score

Warm up: 2x: 150 m row, 5 broad jumps, 10 SDHP w/ kettlebell

Skill: Row


2 attempts at max 500 m row.

WOD:

A) High Hang Power Snatch (vertical chest, no forward momentum), we are

working pulling power, and speed. Find a 1RM in this movement.

B) CF Metcon

C) 500m row test

Warm up: 400 m run/row, then 3x: 2 Squat Therapy exercises, :30 sec hold in whichever position, 5 squats

Skill: Back Squat 3-3-2-2-2 (increasing weight each set) Sets of 3s should be between 70-75% and 2s should start at 80% and increase.

Warm-Up:  5 squats, bear crawl to blue mat, forward roll, broad jump to cone, 5 inchworm, 5 vertical jump, crab walk to wall,  5 wall walk ups

Skill/Focus:  Thruster – hold the sky up

WOD:

A) CF S-Wod

B) CF Metcon

C) 3rnft; 5-10 L-sit to TTB, 5-10 burpee box jump over

(you pick the reps, and box size) Scale for L-Sit TTB is toes to rig (back on