REST DAY

Strength: EMOM x 12

Min 1) 5/side DB Strict Press

Min 2) 5/Side DB Bent Over Row

*Use same DB for both movements

*May increase weight if successful on both sides of Strict Press ad Row

WOD: For Time

30 Wall balls 20/14

30 T2B (Knee 2 Elbows – Knee Raises – Toes 2 Rig – Sit ups)

30 Deadlifts 155/105

30 Bar Facing Burpees

30 Deadlifts 155/105

30 T2B

Skill: Every :90 x 12 Rounds

1) 150ft Shuttle Sprint (Set up 3 cones on the turf, 25ft apart. Sprint to 1 st cone and

back, 2 nd cone and back, and finally 3 rd cone back)

2) 50m Overhead Plate Carry 45/25

Oly: Every :90 x 10 rounds

1 Power Clean + 2 Front Squats @ 70-75% of 1 RM Power Clean

WOD: 8 Min Ladder

3(+3) Hang Power Clean 155/105

3(+3) Box Jumps 30/24

Boneless, skinless chicken breasts are not my favorite protein.  I prefer my meat the way it came -- on a bone and with skin. They do have their place in some recipes. . . tacos anyone?  And it's peach season, tickle your taste buds with this seasonal dynamic duo!

Strength: Front Squat

E3MOM x 4 Rounds (12 mins)

10-10- 7-5

*Start around 60% of 1 RM FS

WOD: AMRAP 15

50 Jump Ropes

30 Walking Lunges

Skill: 3 Rounds

75ft Single Arm Overhead Carry (Each Arm)

*Perform 3 Push Press every 25ft

**May increase weight

WOD: AMRAP 13

5 Rounds

50 Double Unders

Strength: Deadlift

E2MOM x 5 rounds (10 mins)

5 Reps @ 70-75% (+15-20lbs from last week if no 1 RM)

WOD: AMRAP 3

12 Double KB Deadlifts 53/35

12 Burpees

A) Split jerk; find a heavy single for the day (from the rack). Think about pushing yourself under the bar as quickly as possible.


 


B) CF Metcon