Skill: Back Squat 20 min
Work up to a heavy double
For time: Partner (2) AMRAP for 12 min
40 Wall balls 20/14
20 Pistols
10 KB Swings 70/53
Work up to a heavy double
For time: Partner (2) AMRAP for 12 min
40 Wall balls 20/14
20 Pistols
10 KB Swings 70/53
A) CF S-WOD
B) CF Metcon
C) Strict pull up pyramid x 4 rounds. 1 drop, 2 drop, 3 drop, 4 drop etc. rest no more than 10 seconds between drops, but rest as needed between rounds.
B) CF Metcon
C) Strict pull up pyramid x 4 rounds. 1 drop, 2 drop, 3 drop, 4 drop etc. rest no more than 10 seconds between drops, but rest as needed between rounds.
Skill: Every 3 minutes for 15 minutes (5 rounds)
50ft Farmers Carry + 10 Double KB DLs
WOD: For Time
21-15- 9
Ball Slam AHAP
Burpees
Score is heaviest weight/time
50ft Farmers Carry + 10 Double KB DLs
WOD: For Time
21-15- 9
Ball Slam AHAP
Burpees
Score is heaviest weight/time
Skill: Gymnastics focus: 15 min to work on...
Handstand walks and holds
- Partner assist HS Walks
- Holds against the wall w/ shoulder taps (kick up or wall walk)
- Inversion off box (both feet on the box then one leg up)
Handstand walks and holds
- Partner assist HS Walks
- Holds against the wall w/ shoulder taps (kick up or wall walk)
- Inversion off box (both feet on the box then one leg up)
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A) CF S-WOD – if you are proficient at walking set up obstacles.
B) CF Metcon
C) 10 burpee box jump overs for time (30/24)
D) 20 burpee box jump overs for time (24/20)
B) CF Metcon
C) 10 burpee box jump overs for time (30/24)
D) 20 burpee box jump overs for time (24/20)
Skill: EMOM for 10 min
Hang Power Clean - start at 60% of 1 RM PC and increase weight every other round
WOD: For time
Buy in: 200 m run
12-9- 6
Power Cleans 185/135
9-6- 3
Bar Muscle Ups
Hang Power Clean - start at 60% of 1 RM PC and increase weight every other round
WOD: For time
Buy in: 200 m run
12-9- 6
Power Cleans 185/135
9-6- 3
Bar Muscle Ups
This one is for all the people reading this who think they “can’t”. Everyone in the room knows you can do this, aside from yourself. You are your own worst enemy in the gym. You can row a little faster than you think, run further, lift more, wake up and go to the gym earlie
A) Power Clean + Hang Power Clean; 10min EMOM start @ 70% of 1rm PC, increase weight every other round
B) CF Metcon
C) Front Squat; 5 sets of 1 @ 90% of 1rm
B) CF Metcon
C) Front Squat; 5 sets of 1 @ 90% of 1rm