E5MOM 35 27/20 cal AB then 1)30 T2B 2)30 thrusters (95/65) 3)30 wall balls 4)30 c&j 5) 30 SDLHP 6) 30 pull ups 7) 30 snatches There are 7, five minute rounds. Every round start on the AB then move onto a movement. The sooner athletes finish the more rest they have until the next…
Skill: 15 min Find heavy pwr/sq snatch Metcon E0MOM 10-2 sn @ 80%– 6 lateral burpees Rest EOMOM 10-3 sn @ 70%– 6 lateral burpees
Strength: 20 min Strict Press 12-9-6-3 building 6-9-12 decreasing Metcon: AMRAP 129 KB DL12 KBS (heavy) 15/12 cal AB
Skill: 15 minMax height box jumpFrom seated position Metcon: cap 20 min 4 RFT20 BJ10 Burpees5L/5R Db hang sn (heavy)
30 bj 50 jumping pull ups 30 KBS 30 sit ups 5o lunges 30 push press 30 burpees 50 squats 30 dubs/60 singles
Mobility: Skill: Dubsthen2 min max dubs Metcon: cap 30 “Dork” HQ version 6 RFT60 dubs (120 singles) 30 KBS15 burpees
Strength: 20 Deadlift 7-7-5-5-3-3 Metcon: cap 20 “Karen” 150 wall balls right into20 Deadlifts @ 70% Post Wod Mob: barbel quad smash foam roll back
Skill: 15 min Kipping Pull up EMOM 8 Athlete level drill or kip Strength: 15 min ca$h in 100 (good ) hollow rocks E0MOM 8min 1) :30 of plank min 2) :30’s flutter kicks Cardio Test: 2000 m row
Strength: 20-30 min Bench Press 5 x 5 building Metcon: AMRAP 10 4 BBJO12 (6 L/6R) hang DB sn 25 Dubs
Skill: 15 min to find heavy C&J Metcon: EOMOM 18 min 1) 2 C&J @ 80%/90% min2) 6 push ups 12 ball slams