Friday Day#31 Loading

Warm up

2x 10m of:

Plate push

Seal walk

Bear crawl

Crab walk

Skill

Movement standards

WOD

Fat Cindy

20 minute AMRAP

5 weighted pull ups w/25 w/45

10 plate push ups w/25 m/45
15 squats with plate or DB w/25 m/45

Thursday Day#30 Loading

Warm up

Stone carry

Stone squat

Plate pinch carry

GHD sit ups

Skill

Stone G2S

WOD

15 minute AMRAP

2 stone G2S (start at w/65 m/115 and move up one stone size each round/ If you fail stay at the stone you failed at)

15 burpees

CFE

Warm up

400m run

3x

15 GHD sit ups

15 back ext

Skill

Stone G2S

WOD

Part#1

10 minute AMRAP

5 stone G2S

10m

5 stone squat (on shoulder)

Part#2

800m plate run w/25 m/45

Wednesday Day#29 Loading

Warm up

2 minutes double unders

Net climbs

P-bar complex

OHL

Hollow rocks

Super rocks

Skill

Fat bar deadlift (overhand grip ONLY)

WOD

5 fat bar deadlifts

50 double unders
30m DB OHL w/20 m/40

Tuesday Day#28 Loading

Warm up

CrossFit warm up

3x

Sampson stretch

OHS

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

Weighted pull ups

WOD

Complete the following:

Burpees 50-40-30-20-10

Weighted pull ups 3-3-3-3-3

CFE

Warm up

CrossFit warm up

3x

Sampson stretch

OHS

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

Weighted pull ups

WOD

Complete the following:

750m row

800m plate run w/25 m/45

Then, immediately…

7 minutes to find your 3 rep max weighted pull up

*25 minuet time cap*

Monday Day#27 Loading

Warm up  & Skill

Snatch technique

WOD

Snatch

1-1-1-1-1-1-1

Sunday Day #26

Saturday Day#24 Week#6 Speed

Warm up
Movement standards

Team WOD
5 rounds of:
20 seconds work 40 second rest
-HSPU or push ups
-Stone G2S
-Pistols or air squats
-Stone G2S

Friday Day#23 Week#6 Speed

Warm up

400m run

Dynamic walk

Inch worm

Strict pull ups

Back ext

Skill

Sled drag & bear crawl sled drag

Partner WOD

EMOTM for 15 minutes

-Odd minutes sled sprint 10m
-Even minutes bear crawl drag

Thursday Day#22 Week#6 Speed

Warm up & Skill

Snatch technique

WOD

EMOTM for 12 minutes

5 speed push ups

1 snatch pull from knees
1 power snatch

CFE

Warm up & Skill

Snatch technique

WOD

Part#1

5x

10 speed push ups

10 power snatches

Rest 2 minutes

Part#2

5x Tabata

-Box jumps

-KBS

Wednesday Day#22 Week#6 Speed

Warm up

OHS

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

Weighted dip & single arm strict press

WOD

10 x reverse Tabata

-Speed dips

-Speed jumps

-Strict press
-Double unders