22414(Time-Rx2)
Start up
400m slow run
40 swing kicks
40 m climbers
400m run
Skill
Clean and jerk
W.O.D
RX(Performance)
5RFT
5 clean and jerk 205/105
15 squats
15 hrpu
5 box jumps 30/24
RX2
5RFT
5 clean and jerk 185/85
15 squats
15 hrpu
5 box jumps 24/20
Mod See coach for loads
Strength
Back Squat 5-3-1 Climb
30 double unders immediately following each set
Finisher
100 abs of choice
Quad stretch/smash
One hundred eighty reps for time(Time)
Start up
Walking heel grabs
Walking knee grabs
Karaoke
Heels to rear
Traveling high knees
25 heel walks to run
25 toe walks to run
Skill review
Pull up
Push up
W.O.D
6rds
10 pull ups
10 squats
10 hrpu
Strength
Power Clean 5×1
Finisher
90 sec L hang
Buckfiddy(Time)
Start up
3 rds
10 hip rotations
10 swing kicks
10 tuck jumps Karaoke
W.O.D
50 ‘burpees
50 squats
50 sit ups
Finisher
Stretch and roll
Start Up
2Rds
20 Ballistic
20 Arm Circles
20 Band Pull Aparts
20 Frog Jumps
Metcon
AMRAP 7 min Ladder
3-6-9-12 ect…..
HRPU
Snatch #75/55
Air Squats
Rest 5 min
Burner
AMRAP 12
30 Wall Balls #20/14
30 KBS #55/35
30 Ab Mat Butterfly Situps
30 Jing Jang
10 Squat Clean #95/65
Finisher
Roll Out
Rude awakening(Time)
Start up
3 rds
20 High knees
20 hip rotation
10 side lunge
3 walking inch worms
W.O.D
4RFT
1 leg blaster
10 jingle jangles
1 Leg blaster=20 squats, 20 lunges, 20 jump lunge, 10 jump squats
OTM 10
2 hang power clean no drop 155/95
10 double unders
Finisher
Tabata v sit hold
3 rds of couch stretch 20 sec
Hot doughnuts with a side of squats(Time)
Start up
2 rounds
10 frog jumps
20 heels to rear
30 high knees
30 sec couch stretch per side
W.O.D
Krispy Kreme run 1.5 ish
100 air squats
Finisher 1
minute max rep ghdsu
RW Functional Fitness Training Blogs 