Tempo Pull Ups / Ring Rows

In a 15 minute period accumulate as many pull ups or ring rows as possible in a 3 seconds up / 3 seconds down rhythm.

WOD

5 Rounds

10 Medball slams

200m run 

15 Wallballs

Rest 1 minute between rounds

Dumbbell Jump Squats + Distance Bounding

 

Dumbbell Plyo Squats SUPERSET with Bounding for Distance 

    5 sets @ 7 reps               +                 15 m

WOD

14 Min AMRAP

8 Front squats 175/135

7 Toes to bar

6 Burpees

Back Squats

 

Back Squat

4-4-4-4-4

WOD

18 Min AMRAP

800m run 

30 air squats

40 double unders

High Intensity Interval

Tabata Intervals (Keep the moves EXPLOSIVE)

3 min recovery between movements

1. High Knees

2. L sits

3. Med ball slams

4. Shoulder raise band holds

5. 1/4 squat wall balls for max height

Muscle Up

  

Here is one of the WODs for CFM’s Rock the Box:

20 minutes –

Each person on your team must find their 1 RM in the following barbell complex. 1 Squat Clean, 1 Front Squat, 1 Hang Power Clean.


Muscle Ups

20 Min practice

WOD

5 round KB Complex (GO HEAVY!!!)

10 single arm bent over rows R/L

10 front rack step ups R/L 20″

10 plank drag throughs R/L

10 single arm floor press R/L