Push press, push jerk, split jerk complex (heaviest as possible, 15 min to complete) For time: 10 down to 1 of: Bar muscle ups or CTB pull-ups t2b (toes to bar) wall balls 20/14#
HBBS 1x10,1x8,1x6,1x4,1x4 3 rounds for time: 6 front squats 70% 1RM clean 18 V-ups 36 split jumps
Mobility WOD/Active rest day Active rest WOD- 12 min AMRAP 10 Russian KBS 55/35# 10 Box jumps 10 Chin ups You can also choose to make-up a WOD that you've missed. Mobility- Posterior and Anterior Deltoid smash/mash. Pectoral smash. Mobility WOD DEMO!
Snatch- Take 10 min to work to a heavy triple For time: Run 800m 15 t2b 20 thrusters 95/65# run 400m 20 t2b 25 thrusters run 200m 25 t2b 30 thrusters
Shoulder press 3x5 Benchmark WOD: Mary 15 min amrap 5 HSPU 10 pistols 15 pull-ups
Overhead squat 1 rep MAX 3 rounds for time: 25 wall balls 20/14# 25 HR push-ups 2 rope climbs
7 sets of Bear Complex (clean,front squat,push press, back squat, behind the neck push press) For time: 1 up to 8 then back down to 1 KBS 70/55# knees to elbow HSPU
MOBILITY DAY! & Bench press 4x5 you can also choose to do a WOD that you have missed or that you've been wanting to do.
HBBS 1x10,1x8,1x8,1x6 For time: 50 burpees 20 front squats 70%1RM 50 bupees front squats must be taken from floor GRIFFIN! WE miss you! now get your butt back in here!
CHECK OUT THE MAN IN THE MIDDLE! YES, THAT IS MR. CRASH AT HIS LEVEL ONE CERTIFICATION! 15 min Pause snatch pause 3 sec at the bottom of the knee, then snatch. 5 rounds for reps: Tabata 20 SEC OF WORK...10 SEC OF REST Push press 115/75# chest to bar…