Warm-up – One Round of CFK @ the end of each active stretch do 90′ jog. W.O.D. Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to increase the load on each of the fifteen sets. Let’s talk….The Front Squat!!!!!!! Many of you mention of “pain in the wrist.” Generally this is thought to…
W/U – 3 rounds 10 – Squat thrusts 15′ – Bear Crawl 20 – Hollow Rocks Hollow Rocks Demo….. Skill – Handstand holds 5 x 30 Applying Hollow Rocks to Handstands…Handstand Technique W.O.D. “Jumping Fran” 21-15-9 Thrusters Pull-ups (Don’t worry, you will be stronger from Monday’s weighted P/U’s) Double Unders
Warm-up – 2 Rounds of CFK Burgener W/U – 20 Hang Power Snatches (P.V.C.) Skill – Ring Holds 2 x 1:00/Ring assisted pistols W.O.D. 20 min A.M.R.A.P. 5 – C&J’s 10 – Pistols/Ring assisted pistols 15 meter – Broad jumps So you’re not feeling it today? Really? You sure about that?
Repeat after me: “I will never complain about burpees ever again!!!” W/U – 2 Rounds of CFK 2 Rounds of light hammer curl walking lunges Strength – Weighted Pull-ups 5x5x5x5 W.O.D. 5 RFT – 30 – Wall Ball Shots 15 – S.D.H.P 10 – D.B. Bench Press
Warm-up 3 rounds: 60′ Overhead walking lunges (pvc) 50 Single unders 30′ Bear walk 60′ Medicine ball sprint WOD: 10 rounds for time of: 10 Deadlifts, 155 10 Ring Dips/Ring Push-ups 10 Toes To Bar/Knees To Elbow