8 am WOD:
“Jackie”
For Time
Row 1k meters
50 Thruster, 45/35
30 pull ups
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9am (weightlifting)
1 Snatch every 30 secs for 4 mins (8 rnds), 65%
Rest 4 mins
1 Squat Clean every 30 secs for 4 mins (8 rnds), 65%
Rest 4 mins
For Load
1 Behind the neck split jerk every 60 secs for 8 mins
Rest 2 mins
3 rounds
10 GHD sit ups
10 Reverse hypers
Strength:
Squat (low-bar)
2X5 @ 60%, 2X5 @ 70%, 1X5 @ 80%
~then~
Conditioning:
AMRAP in 10 mins of:
5 Ring Dips
10 Push ups
15 Split jumps
This video cracks me up every time!
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.
Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. This is also a great time to gain a leaderboard spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand, pistol) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD-not time based.
Strength:
20 mins to establish a 1 RM Power Clean
Or
Power Clean Practice
~then~
AMRAP in 12 mins of:
3 Power Cleans, 85%
15 Hand-release push ups
30 Double-unders
Note: If you cannot perform double-unders, you will do parallette lateral jumps.
Skill: 15 mins to practice…
Muscle-up / Bar Muscle-Up / Kipping / Butterfly
WOD:
5 Rounds for time:
10 Chest-to-bar pull ups
10 Push Press, 135/85
10 Front Squats, 135/85
ME Deadlift:
2X5 @ 75%, 2X3 @ 85%, Reps @ 95%
~then~
3 Rounds for Reps of:
1 min ME Row (calories)
1 min ME lateral jumps (parallettes)
1 min ME Burpees
Rest 1 min between rounds
8 AM WOD
In teams of 2, complete the following for time:
25 Power Cleans, 155/105
50 Push ups
Sprint 100 meters
20 Power Cleans, 155/105
40 Push ups
Sprint 400 meters
15 Power Cleans, 155/105
30 Push ups
Run 800 meters
10 Power Cleans, 155/105
20 Push ups
______________________________________
9 AM (weightlifting)
Burgener Warm up + Skill Transfer Exercises
5 rounds of:
3 Position Power Snatch + 1 Overhead Squat
Rest 2 mins between rounds
Midline:
3 X 5 Jumping Good Mornings (increase the weight each round)
3 X 5 Strict Toes-to-bar
Complete for time:
20 Push Press, 135/85
30 Pull-ups
60 Sit-ups
100 ft walking lunge
60 Sit-ups
30 Pull-ups
20 Push Press, 135/85
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.
Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. This is also a great time to gain a leaderboard spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand, pistol) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD-not time based.
