Recovery/skill
Switch every 5 Min 2 rotations
Handstand work/Pistol work/ Pull up work/ foam roll/ ROMWOD
OR
Go every 4 min x 8 sets (32 min)
250m row
6 TGU’s
* get work done in 3 min or less
Notes:
– keep weight light, keep moving, don’t skip steps in TGU’s
A. Bench press (narrow grip) x 8 reps, rest 2 min x 4
B1. Strict pull ups x 30 sec AMRAP, rest 30 sec
B2. Hollow hold/rock x 30 sec, rest 30 sec x 4
+
4 RFT
250m Row/200m Run
7 Shoulder to OH @ 155/105 (60%)
Notes:
– some lifting followed by a tough and short metcon
Back squat x 5 @ 65%, 4 @ 75%, 3 @ 85%, 2 @ 90%, 1 @ 95%, 6 @ 80-85%
*Rest 2 min b/t sets
+
4 sets of 3 min AMRAP’s, with 2 min rest b/t sets
“Cindy”
5 pull ups
10 Push Ups
15 Air squats
OR
“Mary”
5 HSPU’s
10 Pistols
15 Pull ups
*start off where you left off and see what your total number of rds is
Notes:
– It’s only 12 min of Cindy or Mary so the intensity should be high
The Chief
AMRAP in 3 min of
3 Power clean 135/95
6 push ups
9 air squats
1min rest, repeat for 5 rds
“F.U. Up Friday”
In teams of 2 or 3 complete the following:
100 American KBS @ 2/1.5
400m run
100 Thrusters @ 75/55
400m run
run
100 Burpees
400m run
100 Thrusters
400m run
100 American KBS
Notes:
– Athletes must run together, only 1 person working at a time on other movements
Front squats x 3 @ 65%, 2 @ 75%, 1 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95%, 3 @ ???
* Go for a 3RM on final set, rest 2 min b/t sets
+
5 sets for max reps of:
30 sec ring dips
30 sec REST
30 sec Box Jumps @ 24/20″
30 sec REST
30 sec alternating KB snatch @ 1.5/1
90 sec REST
Notes:
– try this waveload to see where you FS 3RM is. 5 sets will add up to a lot of reps.
Recovery
40 min row keep stroke rate below 28 spm see how far you get
Keep focus on positioning throughout row
OR
Go every 5 min x 6 sets (30 min)
Run 400m
20 Russian KBS (heavy)
40 DU’s
Notes:
– work on skills, strength, or whatever is needed
