A. 15:00 E303
Front Squat x1+2×5 :02 Pause + Normal tempo, by feel
B. In 20:00
CDL + Hang Squat Clean + Power Clean + Split Jerk
x1+1+1+1×8
*Hold Split Position for :02, by feel
**Extra Credit**
Barbell Curls x8-12×3
“Our friends interpret the world and ourselves to us, if we take them tenderly and truly.” –Amos Bronson Alcott
Congrats to Kim Scott and Jeremy Peabody as they go off to get married this weekend! #cfacouples #tietheknot #scottbodywedding
A.
In 15:00
Snatch Grip Push Press x3x5 w/ :03 pause in the top
B. 6 Rounds w/ Partner alternate each round
Row 500 Meters
10 Strict Pull-ups (use a band if needed)
“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.” -Morihei Ueshiba
The gym will be closed today, but you can still get outside and get some work in! See below!
A. Practice Handstand Walks or Holds for 20:00
B. 8 Rounds
400 M Run @ 105-110% of PR mile pace
rest 1:00
Partner WOD
On a running clock
A. 1K Row (Partner 1)
50 C&J @ 135 / 95 (split any fashion)
1K Row (Partner 2)
15:00 Cap
rest until 20:00 mark and then…
B. 40 Burpee Box Jump-Overs (24″/20″)
50 Toes to Bar
40 Burpee Box Jump-Overs (24″/20″)
*for time, split reps however you see fit
15:00 Cap
**Extra Credit**
Strict Pull-ups x4-6×3 Rest 2:00
(use a band if needed, reduce band tension or add weight if you reach 6)
A. Behind Neck Strict Press x8x4 Rest 1:00
B. Bamboo Bar Hold accumulate 2:00
C. 5 Rounds
50 M SA Farmers Carry / Arm 24/20
10/leg Lateral Box Step-ups
5 DL @ 225/155
Early Bird Registration closes Tuesday! Better get on it folks!
A. 15:00
Kip Swing / TTB Progression / skill session
B. 5 Rounds
2:00 AMRAP
20 Wall Balls @ 20/14
15 Ball Slams
10 Box Jumps 24/20
2:00 rest
**Extra Credit**
1.5 Mile Run
“I cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy. Let’s face it, friends make life a lot more fun.” –Charles R. Swindoll
A. 15:00 E303
Front Squat x2+1×5 :02 Pause + Normal tempo, by feel
Partner Strict Pull-ups x5x5 @ 30X0 (partner assists just enough to ensure athlete completes rep)
B. 10:00 E202
Power Jerk + Split Jerk x1+1×5
*Hold Split Position for :02
C. 10:00 E202
Clean + Power Clean x2+1×5 @ 75-80%
**Extra Credit**
Barbell Curls x8-12×3
“When you are content to be simply yourself and don’t compare or compete, everybody will respect you.” –Lao Tzu
A. 15:00 of
Handstand Push-up Progression / skill session
B.30:00 EMOM
Minute 1 – 6 Burpees
Minute 2 – 8 Push Press @ 115 / 75
Minute 3 – 10 DB / KB Walking Lunges @ 24K / 16K (total)
*Goal is to keep each interval under :30
“Good things do not come easy. The road is lined with pitfalls.” –Desi Arnaz
A.
In 15:00
Close Grip OHS x3x5 w/ :03 pause in the bottom
B.
400 M Run @ 105-110% of PR mile pace
10-12 Strict Pull-ups (use a band, reduce band tension if you reach 12)
rest :60
400 M Run @ 105-110% of PR mile pace
12 Ring Rows
rest :60
400 M Run @ 105-110% of PR mile pace
10-12 Strict Pull-ups (use a band, reduce band tension if you reach 12)
rest :60
400 M Run @ 105-110% of PR mile pace
12 Ring Rows
rest :60
400 M Run @ 105-110% of PR mile pace
10-12 Strict Pull-ups (use a band, reduce band tension if you reach 12)
rest :60
400 M Run @ 105-110% of PR mile pace
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” –Thomas A. Edison
