Strength: Back Squat (15-20 min)
3*3*3*3*3
Warm up to 65-70% and build to a heavy 3
Metcon: For time
1000 m run (down to bridge, back to start, down to 100 m back to start)
50 wall balls
3*3*3*3*3
Warm up to 65-70% and build to a heavy 3
Metcon: For time
1000 m run (down to bridge, back to start, down to 100 m back to start)
50 wall balls
A) Back Squat; 5 Singles @ 90%, no belt, no oly shoes.
B) CF Metcon
C) 3 x max strict chin ups (25 rep minimum, if you can’t get 25 in 3 sets, keep going until you do, use assistance if needed.)
B) CF Metcon
C) 3 x max strict chin ups (25 rep minimum, if you can’t get 25 in 3 sets, keep going until you do, use assistance if needed.)
3 RFT **Everyone drops and does :30 sec plank every 5 min no matter where they are**
200 m run
20 Renegade Rows AHAP
200 m run
20 MB getups AHAP
200 m run
20 Tire flips AHAP
200 m run
20 Renegade Rows AHAP
200 m run
20 MB getups AHAP
200 m run
20 Tire flips AHAP
Skill: Partner Run
50 m shuttle sprint (down 25 m, touch down and run back- partner A sprints, then tags partner B
so they can sprint) Partners have 1 min total for the both of them to go, not 1 min each.
50 m shuttle sprint (down 25 m, touch down and run back- partner A sprints, then tags partner B
so they can sprint) Partners have 1 min total for the both of them to go, not 1 min each.
Strength: Deadlift: 15 min EM90secOM
2 reps @75-80% of 2 rm
Metcon: 10 min AMRAP
1 power snatch 115/75
1 plate push* 45/35
2 power snatch 115/75
1 plate push
3 power snatch 115/75
2 reps @75-80% of 2 rm
Metcon: 10 min AMRAP
1 power snatch 115/75
1 plate push* 45/35
2 power snatch 115/75
1 plate push
3 power snatch 115/75
A) 10 minute EMOM; 50m shuttle sprint, 3 power cleans @ 155 / 105 (start lying chest down on the ground, at the start of the round pop up, run 25m,touch the ground and sprint back, then do 3 power cleans)
B) CF Metcon
B) CF Metcon
Warm Up: 3 rounds of 100m sprint, 10 squats, 10 lunges, 10 push ups
Skill: Partner Up and Review WOD movements
WOD:
100 ball slams
80 back extensions
60 lunges
40 burpees
20 dumbbell push press
Skill: Partner Up and Review WOD movements
WOD:
100 ball slams
80 back extensions
60 lunges
40 burpees
20 dumbbell push press
About 1 ½ years ago a somewhat quiet college student walked into CF Jaguar and began to see what the workouts were all about. It didn’t take Raquel long to make friends and feel right at home. A star swimmer in high school, Raquel’s competitive sp