Strength
Back Squat
5@70%
3@80%
5@70%
2@85%
5@70%
1@90%
*superset with 5 ab wheel rollouts
WOD
5 RFT
5 ring/box dips
Back Squat
5@70%
3@80%
5@70%
2@85%
5@70%
1@90%
*superset with 5 ab wheel rollouts
WOD
5 RFT
5 ring/box dips
Strength
Snatch Grip Deadlift
10-8-6-4-2
60% 65% 70% 75% 80%
*superset with 10 KB windmill (5 per side)
WOD
Run 1 mile
100 Burpees
*break up any way
Snatch Grip Deadlift
10-8-6-4-2
60% 65% 70% 75% 80%
*superset with 10 KB windmill (5 per side)
WOD
Run 1 mile
100 Burpees
*break up any way
WOD
Team "Double Fran" 2person
1000m row buy in (500m each)
21-15-9
thruster (95/65)
pull up
9-15-21
thruster (95/65)
pull up
1000m row cash out (500m each)
Team "Double Fran" 2person
1000m row buy in (500m each)
21-15-9
thruster (95/65)
pull up
9-15-21
thruster (95/65)
pull up
1000m row cash out (500m each)
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Recovery WOD
400m lite run
3 rounds NFT:
:45 plank hold
:45 superman rocks
:45 worm pushups
down dog hold
pigeon pose
stretch/roll
Alternative WOD
400m lite run
3 rounds NFT:
:45 plank hold
:45 superman rocks
:45 worm pushups
down dog hold
pigeon pose
stretch/roll
Alternative WOD
Strength
5x1 Snatch Balance
THEN...
OT1:30 x 4
Pausing Hang Squat Snatch
(pause @ power position 1 sec, pause @ receiving 1 sec)
50%-55%-60%-65%
WOD
5x1 Snatch Balance
THEN...
OT1:30 x 4
Pausing Hang Squat Snatch
(pause @ power position 1 sec, pause @ receiving 1 sec)
50%-55%-60%-65%
WOD
Strength
From the rack:
10-8-6-4-2
55%
60%
65%
75%-85%
Rest 1 minute
THEN
5x3 OHS with very light weight
WOD
AMRAP 15
From the rack:
10-8-6-4-2
55%
60%
65%
75%-85%
Rest 1 minute
THEN
5x3 OHS with very light weight
WOD
AMRAP 15
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Strength
Strict Press
5-5-3-3-1-1
1-2 mins rest between
60%-65%-70%-75%-80%-85%
*superset with L Sit hold between boxes
WOD
"Annie"
50-40-30-20-10
Strict Press
5-5-3-3-1-1
1-2 mins rest between
60%-65%-70%-75%-80%-85%
*superset with L Sit hold between boxes
WOD
"Annie"
50-40-30-20-10