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