A) CF S-WOD
B) CF Metcon
C) “Jaguar flight simulator”
Double unders (each set must be unbroken to move on)
5-10-15-20-25-30-35-40
For time; 10min time cap
B) CF Metcon
C) “Jaguar flight simulator”
Double unders (each set must be unbroken to move on)
5-10-15-20-25-30-35-40
For time; 10min time cap
Warm Up:
15m Walking Lunge
5 Sit Ups
15m Broad Jumps
5 Push Ups
5 Rounds
Skill: Rope Climbs
WOD:
10 minute AMRAP
5 Ring Rows
10 Deadlifts
15m Walking Lunge
5 Sit Ups
15m Broad Jumps
5 Push Ups
5 Rounds
Skill: Rope Climbs
WOD:
10 minute AMRAP
5 Ring Rows
10 Deadlifts
Strength/Skill: (12 minutes)
In a 12 minute running clock:
4x strict pull-up ladder
*rest 2-3 minutes between rounds
WOD: (12 minutes)
Strength/Skill: (30 minutes)
Overhead Squat
30 minutes to establish a 1RM OHS, then
3x5@70%
WOD: (8 minutes)
For time
5-10-15-20
A) Clean and Jerk, 6 singles @ 85% (round up to the nearest 5#s)
B) CF Metcon
C) 2RM Turkish get up for each arm.
B) CF Metcon
C) 2RM Turkish get up for each arm.
Warm Up: 200m run forward --> 200m run backward --> 20 good mornings --> 20 sit ups --> 60 jump ropes
2 rounds
Skill Work: Tabata of archer rocks and hollow rocks
WOD:
EMOM 10 minutes
3 box jumps
6 KB swings
2 rounds
Skill Work: Tabata of archer rocks and hollow rocks
WOD:
EMOM 10 minutes
3 box jumps
6 KB swings
Warm Up:
10 super slow squats --> inch worm 30'
10 push ups --> forward roll 30'
10 KB swings --> broad jump 30'
10 sit ups --> walking lunge 30'
2 rounds
10 super slow squats --> inch worm 30'
10 push ups --> forward roll 30'
10 KB swings --> broad jump 30'
10 sit ups --> walking lunge 30'
2 rounds
A) Snatch; 10 min E2MOM, 2 @ 80% (round up to the nearest 5#s)
B) CF Metcon
C) 800m run (not for time, try to keep an even pace, should be over 3:15, under 5min), Then 3 sets max push ups, max strict chin ups)
B) CF Metcon
C) 800m run (not for time, try to keep an even pace, should be over 3:15, under 5min), Then 3 sets max push ups, max strict chin ups)
Strength/Skill: (14 minutes)
EMOM 14 minutes
Min 1: 3 L-arm KB sots press
Min 2: 3 R-arm KB sots press
WOD: (12 minutes)
For time