A:
Rope Climb practice
B:
Buy-in 500m row or bike
then
Wall Balls 40-30-20-10
Rope Climb 1-2-3-4 ( equal up/downs)
Rope Climb practice
B:
Buy-in 500m row or bike
then
Wall Balls 40-30-20-10
Rope Climb 1-2-3-4 ( equal up/downs)
A) Oly: Power Clean x 2, reset between reps, find heaviest of the day
B) Metcon: Complete 3rds of
5 Power Clean 155/105
200m run
Then:
B) Metcon: Complete 3rds of
5 Power Clean 155/105
200m run
Then:
A) Gymnastics: E2MOM x 10 min
Beg: 5 banded pull ups
Int: 2-5 strict pull ups
Adv: 2-5 muscle ups (bar or ring)
Beg: 5 banded pull ups
Int: 2-5 strict pull ups
Adv: 2-5 muscle ups (bar or ring)
A:
Back rack step back lunge. Add 5 lbs from last week set 6 sets 8 reps. Goal to do all 6 sets at the same weight.
B:
for time
Jump rope/sit ups
100/10
Back rack step back lunge. Add 5 lbs from last week set 6 sets 8 reps. Goal to do all 6 sets at the same weight.
B:
for time
Jump rope/sit ups
100/10
A) CF S-WOD; strict MU
B) CF Metcon
C) 3RNFT; 25’ hs walk, 5 Tall box jumps (36/28) (step down to a lower box)
B) CF Metcon
C) 3RNFT; 25’ hs walk, 5 Tall box jumps (36/28) (step down to a lower box)
A) Oly: Snatch; E2MOM 16min, 2 reps (not touch and go)
Start around 50%, and add 5-10# ea round after a successful lift.
B) Metcon: Amanda
9-7- 5
Ring MU
Squat Snatch (135/95)
Start around 50%, and add 5-10# ea round after a successful lift.
B) Metcon: Amanda
9-7- 5
Ring MU
Squat Snatch (135/95)
A) Strength: Back Squat Clusters (15-20min)
(beginners can build to a heavy set of 5 over the course of the 10min)
E30sec: 5 sets of 2 @ last weeks 5rm (or 80% of 1rm)
Rest 3 min
(beginners can build to a heavy set of 5 over the course of the 10min)
E30sec: 5 sets of 2 @ last weeks 5rm (or 80% of 1rm)
Rest 3 min