0650: 0643 repeat.

Brad W. above helping out some friends while in Africa. Looks powerful Bradley. We look forward to hearing all about it when you get back to the states.

WU: take 20 minutes to work up to working wt. for the wod. Coaches note: Please spend no more than 5 minutes on the pvc to prepare for this one. Ready Ready and onto the bar to work into some good practice time.

WOD:#0643 movement practice – 10 EMOM, stay connected to bar for all reps per round.

  • 1 hang power clean 70% ME
  • 1 push press
  • 1 power clean
  • 1 push jerk
  • 1 squat clean
  • 1 split jerk

STRENGTH: B. Press 3/5 rep max

0646:

WU:  a few minutes to get warm.

WOD: 13 min Amrap

  • 10 V-Ups
  • 15 squats
  • 8 KTE
  • 15 squats
  • 6 TTB
  • 15 squats

STRENGTH: B. PRESS  2×5@40% 2×5@50% 2×5@60%

GA: 13 minutes, 5 V ups , 8 squats, 8 clam shells, 8 squats, 12 bicycle crunches, 8 squats

0641:

WU: get set get ready!

WOD: 2x for time

  • 25 CDM sit ups
  • db thruster
  • 25 (2ct) mt. climber
  • 25 ring rows or 10 burpee MU
  • 25 db swing
  • 2×10 m waiter walking lunge

STRENGTH: b. press 2X5 75% 2X3 85% 2X1+ 95%

0635:

WU: 5 minute mobility work, SMR, 3×10 GTO warm up

WOD: for time

  • 9 GTO 135/95
  • 350 m run
  • 6 GTO
  • 350 m run
  • 3 GTO
  • 350 m run
  • 3 GTO
  • 350 m run
  • 6 GTO
  • 350 m run
  • 9 GTO

STRENGTH: B. Press  2X3@70% 2X3@80% 2X3@90%

GA: Adjust the load and get all the reps.

0621:

WU: 30 SU, 5 Push ups, 10 wall squats, 20 DU X5

WOD: 15 EMOM (at start of 10 min increase x 1rep each movement each round) Failure to finish a round will require a 5 burpee buyback for the following round.

  • 6 SDHP 75/53
  • 7 push ups
  • 8 squats
  • 1 burpee

STRENGTH: 5RM B. Press

CF Entrant: 3 SDHP, 4 push ups, 8 squats, 1 bupee