WOD: “Partner Competition” -Mon 6.1.15
Skill: Snatch 8×2, 85%, EMOM Focus: Hip Extension with straight elbow WOD: Partner Competition 30 Second AMAP Snatches (50%) 30 Second Rest 30 Sec AMAP
Skill: Snatch 8×2, 85%, EMOM Focus: Hip Extension with straight elbow WOD: Partner Competition 30 Second AMAP Snatches (50%) 30 Second Rest 30 Sec AMAP
WOD: For Time – 35 min cap 2 Rounds of: 40 ABMAT Sit Ups 1 Min Plank 40 Hollow Rocks 1 Min Plank 40 Weighted
Skill: Mobility WOD: Every 3 Minutes for 24 Minutes Part A: Every 3 minutes for 12 minutes 10 Back Squats (60%) 15 KBS (70/50) 20
Strength: 3RM TNG Cleans, any kind, 7×3 (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00) – Everyone Starts at 55% of their 1RM for their first set
Strength: Shoulder to Overhead 7×3 (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00) – Everyone Starts at 55% for their first set Focus: Knees Out, Heels
CrossFit Hero WOD “MURPH” 1 mile run 100 pull-ups 200 pushups 300 squats 1 mile run You can modify as needed
Gliders Slam Ball TRX Row Rower Renegade Push Up Rope Slam G20 Russian Twist KBS Wall Sit of Handstand Hold 30:25 30:20 30:20 20:20
Tabata Shoot Thru Dumbbell Curl Pulsing Crunch Banded Tricep Extension Pass Betweens TRX Bicep Curl Hollow Body Rocks Weighted Crunch Each station is 8 rounds
Skill: Wall Ball WOD: For Time 150 Air Squats 125 ABMAT Sit Ups 100 Mountain Climbers (1 for 1) 75 Chest to Deck Push Ups
30 Min Partner AMRAP 7 Power Snatches (75/45) 9 SDHP (75/45) 11 Thrusters (75/45) 1 Rope Climb Switch Every Minute and pick up where your