Mobility– banded hip Strength Squat Cleans 3-3-3-3-3 Work to 85-90% on last set WOD 7min AMRAP 5 Clusters (135/95) 7 T2B 200m Run 2min rest Repeat 7min AMRAP Measure= total rounds complete Cashout– Ring MU progressions/ GHD back ext. Stretches– pigeon, butterfly, hamstring, lat stretch (off rig or band)
StrengthPush Jerk 3-3-3-3-3 Goal- goal heavier than previous 5’s. WOD 10 min AMRAP 6 HSPU’s (3 wall walks) 15 DU’s 6 Burpee Box Jumps (24/20) Cashout- 20 OH tricep Ext +20 rear delt flys
Strength Push Jerk 3-3-3-3-3 Goal- goal heavier than previous 5’s. WOD 10 min AMRAP 6 HSPU’s (3 wall walks) 15 DU’s 6 Burpee Box Jumps (24/20) Cashout– 20 OH tricep Ext +20 rear delt flys
Strength Back Squats 5-5-5-5-5 Go heavier than previous 7’s WOD “Karen” 150 WB for Time! Your Welcome! Karen is a CF Benchmark WOD
Strength Weighted Pull-ups 5-5-5-5-5 Partner WOD 50 Cal Row 50 Power Cleans (155/95) 50 T2B 50 S2OH (155/95) 50 Synchronized Burpees 50 KBS(62/35)
Strength Snatch Complex SHP+HSHP+HPS+HSS+Snatch Bslance 6(1+1+1+1+2) WOD 12min AMRAP 9 OHS (115/75) 15 hollow body sit-ups 8 over/ unders (jump or step over rope than go under rope= 1) Cashout– 20 GHD back ext.
Warm-up– Dynamic group fun stuff Strength Squat Cleans 5-5-5-5-5 WOD 10 FS (115/75) 20 DU’s 8 FS (135/95) 40 DU’s 6 FS (135/95) 60 DU’s 4 FS (165/115) 80 DU’s 2 FS (165/115) 100 DU’s Cashout– 1 min ME Pull-ups
Strength Push Jerk 5-5-5-5-5 WOD 40-30-20 DB Snatches (50/35) WB (20/14) Push-ups Cashout– 400m run for Time + 20 Dips
Strength Back Squat 7-7-7-7-7 WOD 6:00min AMRAP 8 Burpees over Bar 15 DL (225/165) Rest 2 min Then, complete 4 Rounds of… 12 Box Jump overs (24/20) 8 T2B
Monday July 3rd we will do “Hots Shots 19” There will be a 5:30am, 9am and 5:30pm classes ONLY. This WOD will take about 1 hour to complete. We will be CLOSED July 4th. “Hot Shots 19” Six rounds for time of: 30 Air Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run […]