Push Presss

Strength:

Push Press

3-3-3-3-3-3

WOD:

7 RFT – 

7 1 Arm KB Push Press (R) 53/35

7 Pull-up

7 1 Arm KB Push Press (L) 53/35

7 K2E

Sunday Fun Day!

Sunday Fun Day!

Buddy WOD: Medicine Ball Challenge

Complete the following with a buddy for time – 

800m run, pass ball to partner every 5 paces

100 Sit-up w/ medball throw (Person A does sit-ups with MB.  As they come up, they throw the ball to Person B.  B the tosses ball down as Person A goes down in the sit-up.)

100 Medball bounce passes (A stands 6′ away from B and slams the ball from overhead towards B.  B catches and repeats.)

100 Leg lifts/leg throws (A is holding the ankles of B and doing leg lifts.  B is catching A’s legs and throwing them down towards the floor.)

100 “Wall”ball partner throws (A stands 6′ from B, performs a thruster wallball shot style and throws the ball towards B.  B catches ball going into their squat and repeats)

100 Boat pose med ball throws (A and B are 6′ apart, each in a boat pose as pictured above.  Hold the pose as best as possible and toss the ball back and forth.)

800m run, pass ball to partner every 10 paces

*This work is to be split between partners.  In a team of 3 multiply workload by 1.5.  Two people will do sit-ups at a time while the other person caches the medballs one AFTER the other.  Then two people can do leg lifts while the other person catches and throws.  For the tosses, form a triangle and throw from person to person.

Kipping Clinic

Skill:

Kipping Pull-up

WOD:

17 min AMRAP – 

20 V-ups

15 Squats

10 Push-ups

5 Pull-ups

“Nate”

Skill:

Muscle-up

WOD:

20 min AMRAP-

2 MU

4 HSPU

8 KB swing 2/1.5 pood

*sub 3 pull-ups and 3 dips for each MU

ROW!

Time Trials:

Row 1,000m 

rest 3 minutes

Row 750m

rest 2 minutes

Row 500m

rest 1 min

Row 250m

Mini “Murph”

Mini

Start getting ready for MDM!

Mini “Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

If you have a 20# vest or body armor, wear it.

*you can partition the reps anyway you want.  10 rounds of “Cindy” usually works well.

Run, Jump, Slam

Skill:

Rope Climb

WOD:

12 min AMRAP

200m Run

10 Box Jumps 24/20

10 Ball Slams

20 Double-unders

“Fran”

Strength:

Front Squat

(10-8-6) 5-3-1

WOD:

“Fran”

21-15-9

Thruster 95/65

Pull-up

Post time to comments.

Buddy WOD

Buddy WOD:

For time – 

800m farmers walk 72/53

10 rope climbs

100 toes 2 bar 

3,000m row

100 wallball shots 20/14

In teams of two, complete the work listed in order.  Only one person can work at a time.

*If there is a team of 3 multiply work load by 1.5.

“Cindy”

Skill:

Kipping Pull-up

WOD:

“Cindy”

20min AMRAP

5 Pull-ups

10 Push-ups

15 Squats