8 AM WOD:
Complete for time
Run 800 meters
25 Burpees
Run 400 meters
50 Pull-ups
Run 200 meters
100 Push-ups
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9 AM (weightlifting)
10 mins to establish a 3 rep max, Snatch
10 mins to establish a 3 rep max, C & J
Rest approx 3 mins between attempts
a) 5 Clean Pulls, heaviest possible, rest 1 min
b) 30 secs, ME Hand-stand push-up, rest 1 min
Strength:
15 mins to establish a 3 rep max for Front Squat
~then~
AMRAP in 12 mins
8 Front Squats, 65% of 3 RM
16 V-ups
24 Split-jumps
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. Also a great time to gain a Leader Board spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.
Skill Work:
15 mins, Wall Walks
WOD:
5 rounds for time:
10 Deadlifts, 225/135
15 Box Jumps, 30/24
For load:
Snatch one rep every minute on the minute for 15 minutes
~then~
21-15-9 reps of:
Overhead Squats, 95/65
Toes-to-bar
8 AM WOD:
For Load
Front Squat, 5-5-5-5-5
~then~
3 rounds for time of:
5 Hang Power Cleans, 135/95
Run 400 meters
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9 AM Weightlifting Class:
10 mins to establish a 5 rep max, Snatch
10 mins to establish a 5 rep max, C & J
Take approximately 3 mins between attempts
Perform 3 rounds of the following as a BB super set:
a) 3 behind-neck push-press – heavy, rest 1 min
b) 3 overhead squat – heavy, rest 1 min
Skill Work:
3 Rounds for Max Effort
L-Sit Hold
WOD:
9-12-15 reps of:
Kettlebell Swings, 70/53
Burpees
15-12-9 reps of:
Kettlebell Swings, 70/53
Chest-to-bar pull-ups
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.
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.
For Load:
High-bar Back Squat, 5-5-5-5-5
~then~
4 rounds for total working time of:
5 Muscle-ups
50 Double-unders
10 Deadlifts, 65% of 1RM
Rest 60 secs between rounds.
Substitution for muscle-ups will be 10 pull-ups and 10 push-ups. Substitution for double-unders will be 2:1 single-unders (100 per round).
