15 minutes of goal/skill work
OR
Press 5×5
then…
“The Heartbreaker”
3 rounds for time of:
– 30 abmat situps
– 20 kettlebell swings (53/35lbs)
– 10 box jumps (30/24″)
– 400m run
WOD
Skill: Clean and Jerk
then…
For time:
8 Clean and Jerks (155/105)
1 round of Cindy
6 Clean and Jerks
2 rounds of Cindy
4 Clean and Jerks
3 rounds of Cindy
2 Clean and Jerks
4 rounds of Cindy
Cindy = 5 pull ups 10 Push Ups 15 squats
for time:
70 walking lunges
60 push press (75/45)
50 sumo deadlift high pull (75/45)
40 ball slams (20/15)
30 pull ups
20 HR pushups
10 burpees
3 rounds for time:
– 400m Run
– 10 Back Squats (bodyweight)
– 30 Double Unders
*Take off floor and jerk to back if able. If not, take off rack.
then…
Afterparty: The Ab-Wheel
Deadlift 1RM
then…
Complete as many rounds as possible in 12 minutes of:
– 5 deadifts (M:225#/W:155#)
– 7 bar facing burpees
– 9 toes-2-bar
– 100m run
A. hang power clean from knee cap – 5,5,3,3,3,2; rest 4 min
B1. KBS tough x 20;
B 2. Box jump x 20; rest 2 min x 3
(work on quick transition with box jumps, may need to go down in height)
C. Pick between the airdyne bike or the C2 rower and go 20 seconds all out x3; rest as needed
Hip/Shoulder mobility
then…
“Fran”
21-15-9 reps for time of:
– Thrusters (95/65)
– Pull-ups
“Filthy Fifty”
For time:
50 Box jump (24/20″)
50 Jumping pull-ups
50 Kettlebell swings (16/24kg)
50 Walking Lunge
50 Knees to elbows
50 Push press (45/33lbs)
50 Supermans
50 Wall ball shots (20/15)
50 Burpees
50 Double unders (or 150 singles)