WOD BLOG: 05.06.2019 - 05.11.2019

MONDAY:

A. 10 Min to complete:

45 reps of jumping pull-ups with a 3-5 second negative. Scale as needed with your coaches help. RX+ Add light weight if needed.

B. Met-Con.

35 Min Cap

2000m/1500m Ski

4000m/3500m Row

6000m/5000m Bike

TUESDAY.

A. Strength.

Back Squat

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

B. Met-Con.

4 Rounds. 18 Min Cap.

400m Run

10 D-Ball Cleans Over Shoulder (100/70)

WEDNESDAY.

Met-Con. Teams of 2. Share reps as needed, must alternate on the squats.

30 Min Cap.

5k Bike

100 Pull-Ups

150 HR Push-Ups

200 Alternating Air Squats

THURSDAY.

A. Skill Work.

20 Min Handstand Practice and Progressions.

Coaches will help you with your scaling/movements.

12 Min AMRAP.

20 Wall Balls (20/14)

20 GHD Sit-Ups OR Weighted Sit-Ups (25/15)

FRIDAY.

A. Skill Work.

10 Minutes of FOCUSED Clean + Jerk (B Warm-Up and position prep)

B. Strength.

3 Position Clean (ground, below knee, above knee) + Jerk

1 @ 60%

1 @ 65%

1 @ 70%

x 4 sets

(working from 60%-70% then starting again at 60%)

SATURDAY.

“Coffland”

For Time.

6 Min Hang Hold (cumulative)

Each time you drop from the bar, perform:

800m Run

30 HR Push Ups

WOD starts with athlete hanging from the pull-up bar.

Score is total time, including the time it takes to do all runs and push-ups,