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

Warm up: 400 m run; 3x 10 yds of cocky walks, high knee lunge, butt kicks, high kness, 3 athletic burpees

Skill:  200 m x 6
w/ a partner @ a 1:1
for time

WOD:
1 muscle up (ring or bar)

**Everyone should go AHAP on this. But not too heavy ;) If they have to drop the weight during the carry, it is a 10 burpee penalty.**

WOD:
200 m waiter carry 1 db or kb overhead/1 down by side

Skill Focus: Front Squat
Warm up and. . .

Front Squat 3. 3. 3. 3. 3 increasing weight each set

WOD:

EMOM for 10 minutes
Even 5-7 C2B
Odd 5-7 T2B
Rest 2 min
EMOM for 10 minutes