Warm Up:  Row/run 1000 m; 10 ea single arm circles, 10 pvc pass thrus, windmills, good mornings, ohs, lat lunges snatch balance; 10 spiderman walking lunges, 5 jump squats, 5 broad jumps

Skill Focus: OHS
Warm up and. . .

Warm Up:  400 m run, 2 rds of Cindy (sub 20 box single squats for the 15 regular squats? etc. . . 5 pull ups, 10 push ups, 20 single leg box squats)


Skill Focus: Bench Press
Warm up and build to a . . .

Warm Up:  1 min jumprope; 2x 30 du's (or 10 attempts),10 wall balls, 5 scapular pull ups, 5 strict pull ups


Skill Focus: 1 rep max weighted pullup (15-20 minutes) *coach verified for LB*

Warm Up: 10 jumping jacks,10 mountain climbers, 10 squats, 50 yard backward run, box obstacle

Skill Focus: push jerk

WOD:
12:00 AMRAP
7 thrusters
14 box jumps
21 tuck jumps
100-meter run

Warm Up:  500 m row/400 m run; 2 x 8, 1 arm swings, 8 ring rows/pull ups, 8 split jumps; 20 yd int hip rot, 20 yds ext rot walk


Skill Focus: Split Jerk
Warm up and build to . . .

Split Jerk 1-1-1-1-1

Warm Up:  400 m run, 10 pass thrus, 10 windmills; 2x 10 wall balls, 10 alt db snatches, 8 push ups, 10 groiners


Skill Focus: Back Squat
Warm up with a few light sets (map out where you need to go before you start)

Warm Up: bear crawl, forward roll, 40 sec monkey hangs, speed ladder,25-meter side shuffle, 3 180-degree turn, 25-meter side shuffle, 50-meter high-knee skip

Skill Focus: push press

WOD:
3 x 6:00 AMRAPs, rest 2:00

Teams of 3

100(0)m row (split up however, but other 2 hold front rack KB while the other rows)
90 push ups
80 tire burpees (jump in and out of tire is complete rep)
70 tire flips AHAP
60 OH plate lunges 45/35
50 swings 70/53

Warm Up:  row/run; 10 pvc pass thrus, windmills, good mornings, ohs, RDL's, lateral lunges; 5 inchworms, 10 mc RDL's, 10 mb slams

Skill:  RDL
*slow and controlled
*back in extension
*slight bend in knees

 



And yet another CF Jag success story. . .