Teams of 3, 1 person works at a time. Perform all movements as quickly as possible. Must start and finish with a 400m run, but all movements in between can be performed out of order. You must complete entire exercise before moving onto the next. e.g.
Strict: 6 sets of 5 reps Strict Press (Overhead press)
Set 1- 55% of 1RM Strict Press
Set 2- 60%
Set 3- 65%
Set 4- 70%
Set 5- 75%
Set 6- 80%
Set 1- 55% of 1RM Strict Press
Set 2- 60%
Set 3- 65%
Set 4- 70%
Set 5- 75%
Set 6- 80%
Warm up: red light green light
Skill: review all movements
WOD:
1 Rope climb or 3 down ups with rope
2 Handstand Pushups or HR push ups
3 Thrusters DB or Barbell
4 Renegade Rows
Skill: review all movements
WOD:
1 Rope climb or 3 down ups with rope
2 Handstand Pushups or HR push ups
3 Thrusters DB or Barbell
4 Renegade Rows
A) Strict Press 3rm
B) CF Metcon
C) 2rounds; 10 wide push ups, 10 narrow push ups, 20 regular push ups
B) CF Metcon
C) 2rounds; 10 wide push ups, 10 narrow push ups, 20 regular push ups
Partner WOD:
Perform this workout as if you were singing the 12 Days of Christmas Song. Count backward all the way to 1 before progressing to the next exercise on the list. Partners can divide the work how they please.
Perform this workout as if you were singing the 12 Days of Christmas Song. Count backward all the way to 1 before progressing to the next exercise on the list. Partners can divide the work how they please.
A) CF WOD
B) Spend about 10 minutes on core work. (L-sits, dragon flags, GHD, hollow holds, etc.)
B) Spend about 10 minutes on core work. (L-sits, dragon flags, GHD, hollow holds, etc.)
Skill: E2MOM for 14 minutes
1 High Hang Snatch, 1 Mid Hang Snatch, 1 Snatch (full)
Set 1-2: 65% of 1RM
Set 3-4: 75%
Set 5-7: 80%
If you are feeling good after set 5-6, increase to 85% for the last set.
1 High Hang Snatch, 1 Mid Hang Snatch, 1 Snatch (full)
Set 1-2: 65% of 1RM
Set 3-4: 75%
Set 5-7: 80%
If you are feeling good after set 5-6, increase to 85% for the last set.