MIND FRUG FRIDAY

 

PERFORMANCE:

10 - 20 - 30 - 40 - 50

DOUBLE UNDERS

WEIGHTED SIT UPS (35/25)

50 - 40 - 30 - 20 - 10

BURPEES

 

FITNESS: 

 

10 ROUNDS

30 SINGLES

10 SIT UPS

10 BURPEES

 

STRENGTH A: PERFORMANCE & FITNESS

Halting Snatch Deadlift Heavy

Heavy 3 then 3x6 Reps at Heavy 3 Weight

* 3 second pause at the top

 

B. WOD

PERFORMANCE:

6 AMRAP

5 Clusters (@135/95)

8 Box Jumps (20/14)

*Rest 2 minutes

6 AMRAP

10 cal row

20 Unbroken Russian KB (53+-/53+-)

 

FITNESS:

6 AMRAP

5 DB Thruster (@35/25)

8 Box Jumps or Step-ups (24-/20-)

*Rest 2 minutes

6 AMRAP

10 CAL Row

20 RKB (53-/53-)

STRENGTH: PERFORMANCE & FITNESS:

4 Sets

10 Seated DB Floor Press @Athlete's Choice

10 Banded Face Pulls

*Rest : 90seconds after each set

 

WOD: FOR TIME (12 MIN TIME CAP)

 

PERFORMANCE:

Buy-in: 1 Minute Assault Bike for CALs

*Rest 1 Minute, then perform...

-30 Wall Balls (20/14)

-20 Pull Ups

-10 Handstand Push Ups

-20 Pull Ups

-30 Wall Balls

 

FITNESS: (12 minute cap)

Buy-in: 1 Minute Assault Bike for CALs

*Rest 1 Minute, then perform...

-20 Wall Balls (14/10)

-20 Jumping Pull Ups (or Ring Rows)

-10 Push-ups

-20 Jumping Pull Ups (or Ring Rows)

-20 Wall Balls

STRENGTH A: PERFORMANCE & FITNESS:

Box Back Squats (10 minutes) Find Heavy 5

(Box Height: 20"-18" nothing less than 18")

 

STRENGTH B: PERFORMANCE & FITNESS:

Back Rack Lunges (8 Minutes) 3x10 @95/65 (or unbroken weight)

*Rest 2 minutes b/t sets

 

WOD: 5RFT: (12 Minute Cap)

 

PERFORMANCE: 

6 Power Cleans (155/110)

8 Burpees Over Bar

40 Double Unders

 

FITNESS: 

6 DB Power Cleans (@35/25)

8 Burpees

40 Single Unders

A. SKILL

PERFORMANCE: Low Hang Squat Snatch (12 Minutes) Find a Heavy 3

FITNESS: Low Hang Power Snatch (12 Minutes) Find a Heavy 3

 

B. 8 MIN AMRAP

PERFORMANCE:

8 T2B

12 RKBs (70/53)

*Rest 2 Min After AMRAP, then 90 Sec max Double Unders 

 

FITNESS: 8 minute AMRAP

6 Knees to Chest

12 RKBs ( - 70 / - 53)

*Rest 2 Min After AMRAP, then 90 Sec max Singles

MIND FRUG FRIDAY

HARD TIME CAP: 35 Mins

 
PERFORMANCE:
 
3 ROUNDS FOR TIME

Wall Climb

400M Run

Wall Climb

30 DB Thrusters (35+/25+)

20 Burpee Box Jumps (@24/20)

15 C2B

 
FITNESS:
 
3 ROUNDS FOR TIME

400m (or 300m) Run

20 DB Thrusters (-35/-25)

15 Burpee Box Step-ups (@20/16)

10 Jumping Pull-ups or Ring Rows