
WOD: teams of 2; just like a marriage you must learn to work together. . .
5 min AMRAPs with 1 min rest/ transition (all numbered movements are "total" i.e. each rep counts toward total number)
Partner A: 400 m Row/ Partner B: plank hold
5 min AMRAPs with 1 min rest/ transition (all numbered movements are "total" i.e. each rep counts toward total number)
Partner A: 400 m Row/ Partner B: plank hold
Warm Up: 10 jumping jacks, 10 split lunges, 10 mountain climbers, 10 sit ups, 50-meter high-knee skip, 50-meter back pedal
Skill Focus: ring work- dips, skin the cats, holding a ring hold
WOD:
Skill Focus: ring work- dips, skin the cats, holding a ring hold
WOD:
Warm Up: 2 minutes of jump rope, 10 PVC pass thrus, good mornings, OHS, front rack lunges, push press/jerk, power cleans, 5 goblet squats with hold at bottom for 5 seconds
Skill: Creepy Power Cleans start at 65% of 1 rm
3x3
Skill: Creepy Power Cleans start at 65% of 1 rm
3x3
A) Clean, rest 10sec, Clean; 14 E2MOM (start @65%, increase weight after
every successful round)
B) CF Metcon
C) 3RFT; 10 russian swings (70/53), 10 burpees to target
every successful round)
B) CF Metcon
C) 3RFT; 10 russian swings (70/53), 10 burpees to target
Warm up: run 400, row 500 or jumprope 2 mins; 2x 10 pvc pass thrus, 10 pvc ohs, 10 ring rows; banded partner runs on turf
Skill: Sprint trials (partner up to time the sprints)
100 m sprint trials x 3
Skill: Sprint trials (partner up to time the sprints)
100 m sprint trials x 3
Warm up: 200 m run; 2 x: 1 armed dumbbell snatches, 10 jumping squats, 10 pass thrus/reverse pass thrus
Skill: E2M for 12 minutes
Snatch Complex: Power Snatch, Hang Power Snatch, High Hang Snatch
Skill: E2M for 12 minutes
Snatch Complex: Power Snatch, Hang Power Snatch, High Hang Snatch
Warm Up: 3 rounds of: 20 sec hollow rock hold, 20 sec superman hold, 20 sec hollow rocks to superman, 20 sec rest
Skill Focus: Deadlifts
WOD:
Pumpkin Push around cones
10 Pumpkin deadlifts
Skill Focus: Deadlifts
WOD:
Pumpkin Push around cones
10 Pumpkin deadlifts
A) Snatch, rest 10sec, Snatch*; 14 E2MOM (start @65%, increase weight after
every successful round)
B) Crossfit Metcon
C) 3 x 10-14 t2b, then 3 x 250m row
*Sub out for 3 power snatches if legs are overtaxed
every successful round)
B) Crossfit Metcon
C) 3 x 10-14 t2b, then 3 x 250m row
*Sub out for 3 power snatches if legs are overtaxed