Skill:
5- 10 min to build up to moderate weight then
2 Strict Press E75 sec for 8 rounds
WOD:
For time
5- 10 min to build up to moderate weight then
2 Strict Press E75 sec for 8 rounds
WOD:
For time
Strength:
EMOM x 16
Min 1) 10 DB Strict Press (Right)
Min 2) 10 KB Front Rack Step Up (Right)
Min 3) 10 DB Strict Press (Left)
EMOM x 16
Min 1) 10 DB Strict Press (Right)
Min 2) 10 KB Front Rack Step Up (Right)
Min 3) 10 DB Strict Press (Left)
A) 5min AMRAP; 10 kb deadlifts (70/53), 50 double unders, 25’ hs walk
B) CF Metcon
C) E2MOM 10min; starting on your stomach – down-back sprint on turf, 10 alternating dumbbell snatches (50/35)
B) CF Metcon
C) E2MOM 10min; starting on your stomach – down-back sprint on turf, 10 alternating dumbbell snatches (50/35)
Skill:
Tabata Mashup
Tabata 1: Left Side Plank/Right Side Plank (scale up to starfish hold)
Rest 2 min
Tabata 2: Deadbug hold
WOD:
Tabata Mashup
Tabata 1: Left Side Plank/Right Side Plank (scale up to starfish hold)
Rest 2 min
Tabata 2: Deadbug hold
WOD:
Endurance: Pick one of the following
- 1 mile run
- 2k row
- 100/80 calories AAB
- 75 bar facing burpees
Skill:
Turkish Get Up - find a starting point
EMOM for 10 rounds (may increase weight if looks good)
Odd min: Left
Even min: Right
WOD:
Turkish Get Up - find a starting point
EMOM for 10 rounds (may increase weight if looks good)
Odd min: Left
Even min: Right
WOD:
Strength:
Bench Press
5-5-5-5-5, increasing weight across sets
WOD:
For Time
1000m row
50 Hang Power Snatches 75/55
Bench Press
5-5-5-5-5, increasing weight across sets
WOD:
For Time
1000m row
50 Hang Power Snatches 75/55
A) Snatch; find a heavy double (both reps to be completed in less than 30 seconds)
B) CF Metcon
C) Bench press; build to a heavy set of 4
B) CF Metcon
C) Bench press; build to a heavy set of 4