Spend 15 minutes working on at least one of your goals for the CGRC
then…
“Karen”
150 wallballs for time (20/15)
WOD
Push Press 5×4 @ 80-85%
then…
21-15-9
– Power clean (135/95)
– Weighted sit-up (25/15)
Warm-up
– 30 straight wallballs
then…
3 Rounds for Time:
– 10 ring push ups
– 11 box jumps
– 12 pull ups
– 400 m run
Rest 1 min between rounds, record total time
Sholder/Hip mobility
then…
Back Squat
– 5×5
then…
“Randy”
– 75 Power Snatches for time (75/55)
For time:
– 400 m run
– 50 squats
– 400 m run
– 75 double unders
– 400 m run
– 100 abmat sit-ups
– 400 m run
Clean 5×2 (rest at least 2 minutes)
the…
As Fast As Possible:
1-2-3-4-5-6-7-8-9-10
– hang power clean (135/95)
10-9-8-7-6-5-4-3-2-1
– ring dips
Goal Reach Training-Week 1
After warming up, spend approximately 10-15 minutes per skill that you wish to improve upon. Progressions along with short WODs to help foster skill development will be available. Come ready to work!
Find max height box jump in 10 minutes
then..
5 rounds for time:
– 8 TGUP (35/18)
– 8 Burpees
– rest 2 min
* Focus on quickness and efficiency.