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
