Skill 3 Power Snatches 10min EMOM Add weight every 3min, last min go AHAP WOD 21 OHS (95/65) 40 DU’s 1 Rope Climb 15 OHS (115/85) 60 DU’s 1 Rope Climb 9 OHS (135/95) 80 DU’s 1 Rope Climb 15 OHS (115/85) 60 DU’s 1 Rope Climb 21 OHS (95/65) 40 DU’s 1 Rope Climb
WOD CF4P Benchmark WOD 500m Row 20 Pull ups 20 DL (225/135) 20 sit-ups 20 WB (20/14) 20 Burpees 20 KBS (62/35) 400m Run
WOD 18.1 Open WOD 20min AMRAP 8 T2B 10 DB hang clean and Jerks 14/12 calorie row Scale options available based of age.
Skill Bench Press 12-5-2-2-5-12 Measure = Total volume WOD For Time 3min EMOM’s Run 100m with plate (45/25) to start every 3min, remainder of time complete following. Continue 3min EMOM until finished…. complete following work. 30 HSPU’s (scale 12 Wall Walks) 30 Push Jerks (165/115) 30 Ring Dips (Box Dips to scale) 30 Push-ups Complete […]
Strength Front Squat 3-3-3-3-3-3 WOD 12-10-8-6-4-2 Hang Squat Snatch (115/75) Box Jump (30/24) Then, 100 DU’s
Skill Review pull-ups/ kip/ butterfly Death by Pull-ups EMOM Format, add 1 rep every min until failure. WOD 15min AMRAP 7 T2B 20 Air Squats 10 Burpees Cashout– 50 GHD Sit-ups
Skill DeadLift Touch and Go 3-3-3-3-3 WOD 4 RFT 10 Clean and Jerks (135/95) 200m Run
WOD “Fran” 21-15-9 Thrusters Pull-ups Cashout– Row 2000m for Time RX+ = Frantasy Land 21-15-9 Thrusters (95/65) Pull-ups 15-12-9 Thrusters (115/80) C2B 12-9-6 Thrusters (135/95) Bar MU’s
Strength Bar cycle/ Push Jerk (no feet) 8-8-8-8-8… *bar must stay moving, no rest at top or bottom. Partner WOD Complete in order… 1000m Row/ plank 100 KBS (53/35)/ rig hang 80 Pushups/ Wall Sit 60 Hang Power Clean (135/95) / plank 40 T2B / Wall Sit 100m tire flip
Strength 1 Squat Snatch Every 90sec (10 Rounds) EMOM format 1 @ 75-85% – stay at same weight entire EMOM Strength 2 Back Squat 10-2-2-2-2-10 AHAP each set