Buy in:
20 Ring rows with 2 second pause
Strength:
2 Power cleans + 2 front squats EMOTM for 8 minutes
WOD:
4 Rounds
15 Kettle bell swings (53/35)
12 Over the kettlebell burpees
Post WOD
Roll lower back and quads
Pigeon stretch
Buy In:
2 Minute Burpee Wall Ball Amrap
Mobility:
Couch Stretch
Front Rack Stretch
Strength:
3 Power Cleans EMOTM for 6 Minutes
WOD:
10-1
Power Cleans (135/95)
Push Ups
Cash Out:
Max Ring Plank Hold
Or
25 GHD Situps
WOD:
“CFK Style Paul”
Five rounds for time of:
50 Double unders
35 Knees to elbows
20 Overhead walking lunges (45/25)
Scaled version is 3 rounds.
Strength:
3 Reps @ 75% of your 1 Rep Max Front Squat weight.
EMOM For 7 Minutes
WOD:
15 Min AMRAP
400m Run
10 Toes to bar
10 Burpees
Warmup:
Dynamic warmup
30 Banded deadlifts
20 Med ball cleans
10 Wall balls
WOD:
“Tons of Weight”
15,000 lb Deadlift
10,000 lb Power clean
5,000 lb Shoulder to overhead
The scaled version will be:
10,000 lb Deadlifts
7,000 lb Power cleans
3,000 lb Shoulder to overhead
Post WOD:
Weighted groin stretch
Partner hamstring stretch
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