Welcome back from your weekend athletes…a busy schedule today.
Strength
Overhead Squat – can come from the rack.
After completing a bare bar warmup and reviewing movement
5.5.3.3.1.1. increasing weight and allowing for rest after each round
WOD today is a series of five minute WODS. Intensity is key. Rest of three minutes between rounds. Go all out while maintaining movement integrity. The rest period is ample time for a re-set before the next segment commences.
WOD – CFP HYBRID #6
Part A – 5 Minutes – Total Reps – 18 per round
6 Ring Dips
6 Atomic Sit-ups
6 Squats
Rest 3 minutes
Part B – 5 Minutes for total reps – 72 for first round and then additional reps
15-12-9
SDHP – 95/65
Hollow Rocks
if you finish, repeat sets of 9 until the end of the time period
3 minute Rest
5 minutes – Total reps, count five reps for each 200m row and 5 for the power snatch. If more than 7 athletes, additional athletes can use the Assault bikes….conversion is 400m, once again worth 5 reps.
200m row – 5 Power Snatch 75/55
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