
Skill: Push Press: Beginning with 60% of 1rm, establish new 1rm
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1
WOD:
9 min AMRAP:
S2O 135/95
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1
WOD:
9 min AMRAP:
S2O 135/95
Skill/Strength: 5 x 1 time through complex of Snatch grip DL, hang pull, hang power snatch, snatch @70% of 1rm
Take rest between each set
WOD:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Wall balls
Take rest between each set
WOD:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Wall balls
Warm up: 1 Handstand hold as long as possible, Skip 15m, 15m Roving plank, 15m backwards Skip
Skill work: Kettlebell swings- focus on perfect form and Russian
WOD:
7 min amrap
7 Push ups
Skill work: Kettlebell swings- focus on perfect form and Russian
WOD:
7 min amrap
7 Push ups
Skill: Rowing - Teams of 3 – 5: Max meters in 10 mins rowing, every athlete gets 20 pulls, then switches out.
WOD:
Buy in: 50 mountain climbers (foot outside the hands not knee to chest)
Then
20 MB sit-ups
WOD:
Buy in: 50 mountain climbers (foot outside the hands not knee to chest)
Then
20 MB sit-ups
A) CF Metcon
B) Chest to bar pull ups; work on efficiency, and cycling. As many sets of 5 you can take for the day.
B) Chest to bar pull ups; work on efficiency, and cycling. As many sets of 5 you can take for the day.
Skill: Bench – starting with 65% of 1RM, build to new 3RM
WOD:
14 min Partner AMRAP, 1 working, 1 resting – partner 1 goes through entire round while partner 2 rests:
100m run
15 box jumps
10 thrusters 95/65
WOD:
14 min Partner AMRAP, 1 working, 1 resting – partner 1 goes through entire round while partner 2 rests:
100m run
15 box jumps
10 thrusters 95/65
A) Back Squat; 7rm
B) CF Metcon
C) 10min HS work, max hold freestanding, and max distance HS walk.
B) CF Metcon
C) 10min HS work, max hold freestanding, and max distance HS walk.