A) CF Metcon
B) With a spotter to hold your legs, 3x max distance hs walk (go as far as your arms will carry you when balance is not as much of a factor)
C) Work on a gymnastics weakness
B) With a spotter to hold your legs, 3x max distance hs walk (go as far as your arms will carry you when balance is not as much of a factor)
C) Work on a gymnastics weakness
Strength/Skill: (25 minutes)
Push Press
6@75%
4@80%
5x3@85%
*rest 90s-2min between sets
WOD: (20 minutes)
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