Warm Up:  400 m run, 10 pass thrus, 10 windmills; 2x 10 wall balls, 10 alt db snatches, 8 push ups, 10 groiners


Skill Focus: Back Squat
Warm up with a few light sets (map out where you need to go before you start)

Warm Up: bear crawl, forward roll, 40 sec monkey hangs, speed ladder,25-meter side shuffle, 3 180-degree turn, 25-meter side shuffle, 50-meter high-knee skip

Skill Focus: push press

WOD:
3 x 6:00 AMRAPs, rest 2:00

Teams of 3

100(0)m row (split up however, but other 2 hold front rack KB while the other rows)
90 push ups
80 tire burpees (jump in and out of tire is complete rep)
70 tire flips AHAP
60 OH plate lunges 45/35
50 swings 70/53

Warm Up:  row/run; 10 pvc pass thrus, windmills, good mornings, ohs, RDL's, lateral lunges; 5 inchworms, 10 mc RDL's, 10 mb slams

Skill:  RDL
*slow and controlled
*back in extension
*slight bend in knees

 



And yet another CF Jag success story. . .

Warm Up:  400 m run; 2 x 10 banded pass thrus, 20s hspu hold,  10 db squat jumps, 8 push press, 5 strict pull ups

Mobility:  banded overhead shoulder

Skill Focus: HSPU
Spend 15 - 20 minutes working on yours. . .

Warm Up: Handstand hold, bear crawl, handstand hold, 10 one-legged side-to-side hops, each leg, 10 lunges steps, 50-meter high-knee skip

Skill Focus: toes to bar/knees to elbows

WOD:
21-15-9-6-3
Knees to elbows

Warm Up:  2x 250 m row/200 m run, 30 s kb squat hold, at wall w/ empty bar -- 5 clean shrugs, 5 high pulls, 5 cleans, then 10 hollow rocks

Skill Focus: Full Clean
Warm up and. . .

Full Clean 1 RM

Warm Up:  10 squats, hs shoulder taps (or kick ups), hollow rocks, ring rows, swings

Skill Focus: Push Jerk
Warm up to 70 - 80% and. . .

Push Jerk 5 x 2 @70-80% (same weight)*
Rest 1 min btwn sets

WOD:

Warm up: 1 minute of running, push ups, sit ups, jumping squats

Skill: deadlifts

WOD: CF Kids chip away at regionals event 6 WOD!!

25 yard shuttle run
25 box jump overs
25 deadlifts
25 wall balls