Skill: Weighted Dips 3.3.2.2.1.1.1

Movement starts and ends at lockout

Biceps must touch rings for rep to count

On the Rings for RX

WOD:

5 Deadlifts 315#/205#

30 Double Unders

Partner WOD

50 Wall Balls 20/14

50 MB sit-up partner toss – sub sit-ups

50 DB man breakers (with a row) AHAP – sub burpees

50 Mountain Climbers – each leg is 1

25 minute AMRAP

A) CF Metcon

B) WOW day; work on a weakness

A) Clean and jerk; Build up to 90%, then 2 drop sets of 2 @ 20lbs down (no tng), add 5# to both from last week.

B) CF Metcon

C) Not for time: 3 sets of 10 pull ups, 10 hspu (do as many strict as possible)

Warm Up: 3 rounds: 100m run, 10 burpees, 10 wall balls, 5 wall walk ups

Skill: 5x5 Strict Press

WOD:
20 Mountain Climbers
5 Box Jumps
5 Push Ups

GAME!!

Skill: 3 Second Pause Back Squat 5x2 80-85% of 1RM Back Squat

Newbies do 5x2 Back Squat w/out a pause at a moderate weight

WOD:

5 HSPU

10 KB Swings

5 minute AMRAP

2 minute rest

5 Box Jumps

Strength: Bench Press 1RM

25 minutes

WOD:

1 Plate Push Down & Back 45#/25-35#

8 Push Ups

8 V-Ups

10 minute AMRAP

Score: 1RM bench weight/rounds + reps

PUSH IT!

Skill: 1 High Hang Power Snatch + 1 High Hang Snatch @75-80% of 1RM Snatch

10 min EMOM

WOD:

21-15-9

OHS 95#/65#

T2B

200m run after each round

Score: snatch complex weight/time

A) Back Squat; 1RM, then 2 sets of 5 @ 80%

B) CF Metcon

C) 3 sets of 10; db strict press. If you got all 30 reps last week go up 5#, if not, repeat at the same weight last week, try to make all 10 reps each set.