Warm-up Tabata -Strict Press (w/ BB) -1/4 Squat jumps (rebound fast) -break dancers -hollow body rocks Strength Push Jerk 3-3-3-3-3 Goal- go heavier than previous week’s 5’s WOD 4RFT 10 DL (225/135) 20 WB (20/14) Goal– under 10min Cashout-3 sets RIng Dips
Skill 10min EMOM Odd – Strict pull-ups (use bands if needed) Even- DU’s 30 sec of work/ 30 rest WOD Complete for time, any order 1500m row 100 Russian KBS (53/35) 100 WBSU’s (20/14) 5 Rope Clumbs
Strength Squat Cleans 3-3-3-3-3 3 sets at 80-85% (no greater) WOD 15 Min AMRAP 20 DB reverse lunges (50/35) 7 Push Jerks (155/105) 7 Burpees Cashout– 40 Pushups for Time
Strength Squat Cleans 3-3-3-3-3 3 sets at 80-85% (no greater) WOD 15 Min AMRAP 20 DB reverse lunges (50/35) 7 Push Jerks (155/105) 7 Burpees Cashout– 40 Pushups for Time
WOD For Time 30 Back Squats (185/105) 200m run 30 Bench Press (185/105) 200m run 30 Power Cleans (185/105) 200m run Cashout– weighted ring dips
Strength Complete 40 Strict pull-ups RX+ = weighted Scale= pull accessories bar WOD 10 Rounds for Time 3 Power Snatches 2 Hang Squat Snatches 1 OHS RX (115/85)
CF4P Benchmark For Time 500m row 20 Pullups 20 DL (225/135) 20 sit-ups 20 WB 20 burpees 20 KBS (62/35) 400m run
Strength Push Jerks 5-5-5-5-5 WOD 12min AMRAP 5 HSPUS 10 Box jump overs (24/20) 40 DU’s Cashout- Ring Dips
Warm-up BB clean specific Strength Squat Ceans 5-5-5-5-5 3 sets at 75%-80% of 1RM WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (115/85) T2B Cashout– 25 GHD Sit-ups
Skill Mechanics of Kipping Pull-ups Mechanics of butterfly Pull-ups WOD “Deck of Doom” -KBS (53/35) -Box Step ups (24/20) -SDHP (75/55) -Push Press (75/55) Joker 1 – 100 DU’s Joker 2 – 400m run