Warm-up: Coach’s Choice
Strength/Skill: Push Press (3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT
10 Push Press (115/75)
25 Box Jumps (24/20)
*RX+: 155/105; 30/24
Stimulus/Focus: This WOD is meant to challenge you. You may mix and match RX and RX+ options. Aim for 12-15 minute for completion.
Cool Down: Pull Up Program
5, 4, 3, 3, 2
*3, 2, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 2 )
Use 70% for all sets. Lift on a 2-minute clock.
WOD: 5 Rounds (2-Minutes Each)
10 OHS (135/95)
ME Double Unders
Stimulus/Focus: This WOD will push you physically and mentally. Make yourself work as hard as possible each round. Get every rep you can. Rest comes after the 5th round!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (7 x 2 )
Use 90% of your 1 RM for all sets. Lift on a 2 minute clock.
WOD: 15-12-9
Deadlift (225/155)
HSPUs
*Run 400 Meter Run After Each Round
Stimulus/Focus: Class pull-push stimulus. Rest on the run if needed and push through the movements. Strive for larger sets. Aim for less than 15 minutes.
Cool Down: Pull Ups Program
5, 4, 3, 2, 2
*3, 2, 1, 1
