RFT

WOD: “RFT’s” -Thurs 4.23.15

Skill: Clean 2 reps EMOM at @90% for 5 minutes (0,1,2,3,4)

Focus: Elbows Externally Rotated, Curl wrists back on pull

WOD:  RFT’s

On a continuously running clock: (25 min cap)

3RFT of: 

10 Pull Ups 

10 Cleans (50%)

   then into 

2RFT of:

10 T2B 

7 Cleans at (60%)

   then into 

1RFT of:

5 Rope Climbs 

5 Cleans at 80%

*Only record your final time

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WOD: “3 Part Conditioning” -Tues 3.3.15

Each Part is 8 Minutes

2 Min rest in between

 

Part #1

Death By Muscle Up

(Mod: Pull Up/Ring Row to Dip) (no Bands)

Min 1 – perform 1 Muscle Up. Min 2 Perform 2, Min 3 Perform 3…continue as such until failure or until the 8 minutes are complete.

 

Part #2

AMRAP 8 Min

15 Cal Row/Bike

15 Wall Balls (20/14)

 

Part #3

3RFT

10 Deadlifts (245/175)

10 Bar Facing Burpees

 

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WOD: “Back Squat %, and 4RFT” -Mon 3.2.15

Skill: Back Squat % Work (10, 8,8,6,6)  %55, 70, 75, 80, 80%

(take your 1RM and multiply by .55 (perform 10 reps),  x .7 (8 reps), x .75 (8), .80(6), and .8(6)

 

WOD:  4RFT

12 Shoulder to Overheads (135/95)

12 Box Jumps (23/20)

12 Cleans (135/95)

12 Toes to Bar (mod: Hanging Knee Raises)

20 min cap

 

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