skill Warm-up for WOD WOD For Time 7 Power Cleans (135/95) 10 Pull-ups 7 Power cleans (135/95) 10 T2B Rest 1min 5 PC (185/115) 12 Pull-ups 5 PC (185/115) 12 T2B Rest 1min 3 PC (205/135) 15 Pullups 3 PC (205/135) 15 T2B Cashout- Bicep Curls
Strength Strict Press 8-8-8-8 WOD 5RFT 10 Thrusters (115/85) 40 DU’s Cashout- 50 sit-ups
Strength Strict Press 8-8-8-8 WOD 5RFT 10 Thrusters (115/85) 40 DU’s Cashout- 50 sit-ups
Strength Strict Press 8-8-8-8 WOD 5RFT 10 Thrusters (115/85) 40 DU’s Cashout- 50 sit-ups
Quarantine WOD For Time 20-15-10-5 DB box step overs Burpee box jump overs (24/20) (50#/35#) FB group has a video with movement standards.
Skill Mini “Flight Simulator” 5-10-15-20-25-30-25-20-15-10-5 Do unbroken DU sets. Must complete set unbroken before you can move on. 7min time cap WOD 4 RFT 25 WB 15 Back ext 200m Run Cashout- stretch, a lot
Skill Mini “Flight Simulator” 5-10-15-20-25-30-25-20-15-10-5 Do unbroken DU sets. Must complete set unbroken before you can move on. 7min time cap WOD 4 RFT 25 WB 15 Back ext 200m Run Cashout- stretch, a lot
Strength Hang Squat Cleans 3-3-3-2-2-1 No barbell- do sets of 1/4 Squat jumps, no break once you start set, rest between sets. 10-10-10-12-12-20 WOD 3-6-9-12-15… Push Jerks (115/85) Box jump overs (24/20)
Skill A) Headstand to Ball-up to Headstand. B) Headstand to Ball-up to kipping HSPU WOD 21-15-9 DL (225/155) Sit-ups Burpees
Skill A) Headstand to Ball-up to Headstand. B) Headstand to Ball-up to kipping HSPU WOD 21-15-9 DL (225/155) Sit-ups Burpees