Teams of 2 or 3, one works at a time
4 x 6min amraps, 2min rest / transition
Station one:
3 strict pull ups
A) Strength: 10min E2MOM Back Squat , 3 @ 85% of 1rm back squat
B) Metcon: For time: 800m run, 15 muscle ups, 30 toes to bar, 800m run
B) Metcon: For time: 800m run, 15 muscle ups, 30 toes to bar, 800m run
A) CF S WOD
B) CF Metcon
C) Take 10 min to work on cycling pistols quickly. Do not grab your foot, or use any other balancing object, work on dropping and standing on one leg quickly.
B) CF Metcon
C) Take 10 min to work on cycling pistols quickly. Do not grab your foot, or use any other balancing object, work on dropping and standing on one leg quickly.
A) Tabata 4min: Hand stand hold, or HS walking, or overhead plate hold
B) Oly: 1RM Power Snatch, take 20 min to find your heaviest snatch for the day.
C) Metcon: 12min AMRAP; 5 power snatch (115/80), 10 OHS, 200m run
B) Oly: 1RM Power Snatch, take 20 min to find your heaviest snatch for the day.
C) Metcon: 12min AMRAP; 5 power snatch (115/80), 10 OHS, 200m run
Warm-Up: 5 PVC good mornings, 10 walking lunges , 10 jumping squay, 10-second bar hang
Skill:
Pull-up – focus on superman-hollow
A) Strength: 20min cap: Strict chin up ladder; same as before, 1 drop, 2 drop, 3 drop, 4 etc until you fail, rest 3 min and go again, 4 total rounds
B) Metcon: 10min AMRAP; 3 rope climbs, 5 hspu, 10 burpees
B) Metcon: 10min AMRAP; 3 rope climbs, 5 hspu, 10 burpees
A) CF S WOD
B) CF Metcon
C) Take about 10 minutes to build to a heavy 3 tap n go Power Snatch
B) CF Metcon
C) Take about 10 minutes to build to a heavy 3 tap n go Power Snatch