Skill Work: Shoulder (Military Press) 85% 1RM 3×3

WOD: 50 Mountain Climbers - 15 Ring Pushups - x 4

You cant get me to spill my guts- I refuse

Come and find out

HaHaHaHaHa!

Chelsea

Skill Work: Push Press - 85% 1RM 3×3

WOD:

Split Jumps (tire) L/R =1 then Wall Ball

5 -10 -15

DB/KB Upright Row - then Burpee

5 - 10 - 15

Just be glad that we are not doing 58 of ANYTHING

WOD:

Row 300 - 15 Push Press - 15 Pull Ups - 15 High Pull Snatch

Jump 300 - 15 push press - 15 Pull Ups - 15 High Pull Snatch

x3

On Push Press use 30% 1 RM - Use DB/KB

WOD2:

1 foot cross - front/back/side/side =1

How many in 1 minute - do 1 foot then the other

x2

Skill: Front Squat - 85% 1RM 3×3

WOD: Using DB/KB at 50% 1RM

10 Hang Squat Cleans

10 Dips - IF use box- add weight plate; if using rings or dip stand - use weight vest or weight belt

x5

Coaching Tip: Meant to be heavy - not meant to be fast - challenge yourself

SKILL WORK: Back Squat - 85% 1RM - 3×3

WOD1: 2000 meter row for time

WOD2: - KB around the world

WOD: Use Barbell (35% 1RM) Push Press to Failure - When you stop thats it ( Count reps)

Move immediately to Pull ups and Pull Up to Failure when you stop thats it (Count Reps)

3:00 Rest

Do it all again for a total of 3 rounds.

Skill Work: Power Clean - 85% 1RM 3×3 - Dont have a 1rm? Determine it TODAY!!!!!

WOD1: 7 OH Squat (55-65%) 1RM - 14 DB/KB Swings - 21 Pull Ups (experiment on these as well)

WOD2: 30 Floor WIpers L/R=1 - Challenge yourself if its too easy add weight

SKILL WORK: Deadlift - 85% 1 RM 3×3 - DOnt Have 1RM- FIND IT TODAY!!!!

WOD1:

Cyclones - Grab a weight plate- hold like a steering wheel - R/L=1

Front Raise - Full Range of Motion

V Raise - 45 degree angle

Chest Press - Lean back slightly

Tricep Extension Overhead

Bent Row

Circle R/L

15-12-9-6-3

WOD2 - Take your shoes off

Wall Hand Stands - max holds x3 have partner look at time.