Warm up: whatever works for you
Stretch: everything!!
WOD: drum roll please...
2 GIRLS ONE CLOCK
First, 'JACKIE' with 10MIN time cap
1000m row
50 thrusters @ 45/35# bar
30 pull ups
Get as far as you can in 10 minutes or complete WOD,
record time, and rest for the remainder of the 10 minutes.
Then start a 5 minute timer and build a 95/55# bar and rest.
Warm up: basic (run)
Stretch: shoulders
Skill/Strength: 25m walk on hands
(or 25 handstand chest touches l+r=1)
WOD: 15 Min EMOTM
Using a barbell loaded with 185/135#
1 Dead lift
1 Power clean
1 Clean and Press/Jerk
Warm up: basic (row)
Stretch: everything
WOD: Complete For Time (CFT)
400m run
400m run backwards
400m run
400m run backwards
30 Explosive push ups (onto a 45# plate)
30 Hang clean and press @ 115/65#
20 Floor press with center floor sweeper @ 115/65#
20 Overhead squats @ 115/65#
100 DU
Warm up: basic (row)
Stretch: legs and shoulders
WOD: 'Build a Barbell Workshop'
you will need a 45# barbell, a pair of
45#,35#,25# plates for males and 35,#25#,10#
plates for females. Use a single straight distance of 25m.
25m overhead 45# barbell lunges
25m sprint back to plates
25m kung fu grip plate carry @ 25#/10#
Load bar with 25/10# plates
21 snatches @ 95/65#
25m sprint back to plates
25m kung fu grip plate carry @ 35/25#
Load bar with 35/25# plates
15 power cleans @ 165/115#
25m sprint back to plates
25m overhead lunges with first 45/35# plate
Load bar with one 45# plate
25m sprint back to plates
25m overhead lunges with second 45/35# plate
Load bar with one 45# plate
9 Deadlifts @ 255/185#