Strength/Skill: (15 minutes)
In a 15 minute running clock:
4x strict ring dip ladder
*rest 2-3 minutes between rounds
WOD: (15 minutes)
5 RFT
A) Power Clean and Jerk (take 15 min to find your heaviest of the day)
B) CF Metcon
C) For time; 500m row, 30 ttb, 10 down / back sprints on turf (this is for time, so move accordingly)
B) CF Metcon
C) For time; 500m row, 30 ttb, 10 down / back sprints on turf (this is for time, so move accordingly)
Warm Up: AMRAP 4 minutes
5 Tuck Jumps
100m run
Skill Work:
Distance and accuracy for overhand and underhand throw
WOD:
Partner AMRAP 10 minutes
10 bounce pass -> 7 squats (each)
5 Tuck Jumps
100m run
Skill Work:
Distance and accuracy for overhand and underhand throw
WOD:
Partner AMRAP 10 minutes
10 bounce pass -> 7 squats (each)
Strength/Skill: (20 minutes)
E2MOM 20 minutes
1 min max distance handstand walk
1 min rest
WOD: (7 minutes)
7 minute AMRAP
Burpees
A) 10min EMOM, Even – 10 alt pistols, Odd – 5 strict HSPU (this isn’t a ton of volume, so try to work on correct positioning and body control)
B) CF Metcon
C) 800m run, rest, 400m run
B) CF Metcon
C) 800m run, rest, 400m run
AMRAP 25 minutes
Partner A
3 Thrusters 95/65
3 C2B pull-ups
Partner B
3 Thrusters 95/65
3 C2B pull-ups
Partner A
6 Thrusters 95/65
6 C2B pull-ups
Partner B
6 Thrusters 95/65
6 C2B pull-ups
Etc...
Partner A
3 Thrusters 95/65
3 C2B pull-ups
Partner B
3 Thrusters 95/65
3 C2B pull-ups
Partner A
6 Thrusters 95/65
6 C2B pull-ups
Partner B
6 Thrusters 95/65
6 C2B pull-ups
Etc...
Strength/Skill: (10 minutes)
EMOM 10 minutes
Min 1: 5 L-arm OHS
Min 2: 5 R-arm OHS
*done with a KB or DB
*stress position over difficulty, go light and focus on mobility
WOD: (20 minutes)
7 RFT
5 Power cleans 135/95
EMOM 10 minutes
Min 1: 5 L-arm OHS
Min 2: 5 R-arm OHS
*done with a KB or DB
*stress position over difficulty, go light and focus on mobility
WOD: (20 minutes)
7 RFT
5 Power cleans 135/95
A) Hang Snatch, 2 @ 75% x 5 sets
B) CF Metcon
C) Max sit ups in 2 min, max feet hs walk in 2 min, max 70/53 # Russian kettlebell swings in 2 min (30 seconds transition time between each movement) (score is total reps, 1’ = 1 rep on hs walk)
B) CF Metcon
C) Max sit ups in 2 min, max feet hs walk in 2 min, max 70/53 # Russian kettlebell swings in 2 min (30 seconds transition time between each movement) (score is total reps, 1’ = 1 rep on hs walk)