Skill/Strength
Skill Session – 10 minutes
Pull-Ups or C2B Pull-Ups or Butterfly Pull-Ups
-Spend some time working with the coach to try and advance your pull-ups
-You can work on getting your first pull-ups w/out a band or try working a lighter band
-You can work on trying to link reps without having a pike swing b/w reps
-You can work on getting your first C2B pull-ups
-If you have multiple C2B pull-ups, then you can work on butterfly pull-ups
WOD
20 min AMRAP – Tabata Style
Pull-Ups (Rx+ Chest to Bar)
V-Ups
Box Jumps (24/20)
Hang Power Cleans (95/65)
Wall Ball (20/15)
-Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps.
Scores from Friday
Dirty WOD 2.8
In teams of two, complete the following work in the following order.
50 Sled Lengths with one athlete working at a time
While Athlete 1 is pushing the sled, athlete 2 is jogging alongside so that when the length is complete, he or she can take over for Athlete 1 and push it back. Once athlete 2 starts pushing the sled back, athlete 1 must start to jog alongside the sled so that he or she is ready to relieve athlete 2 when they complete their length.
5,000 meter run as a team with one athlete running at a time
Athlete 2 rests while athlete 1 runs. An athlete can only run a single 250 meter piece as a time and must rest while the other runs their piece. As a team, you are running to the stop sign and back 20x so just 10x per person.