10 Scapula Depressions
10 Zots Press (pvc pipe)
10 Overhead Squats
10 Over the fence floor drills (pull up drill)
Coach’s choice.
If there aren’t kettlebells heavy enough for you, use a loaded barbell.
4 Rounds
20 Wall Balls
15 Power Snatch #75/55
Partners
A. Row 300m
B. Bear Crawl
10 Air Squats
5 Strict Toes to Bar
10 Windmills
Range of Motion WOD
Twisted Cross (2 min each side)
Thread the Needle (2 min each side)
Pigeon (2 min each side)
Extended Leg Supine Twist (2 min each side)
https://romwod.com/workout/cdr-strong/
We are all hurting bad this week. So, we are focusing on stretching. 20 min straight.
Partner WOD
With remaining time in class:
500m Row Repeats (easy)
…1 partner rows while the other does 30 banded tricep extensions off the rig. This is meant to be a cool down to help the legs recover and loosen up.
For those that don’t want to rest:
10 Min AMRAP
3 Power Cleans #135/95
12 Sit Ups
20 Double Unders
10 Kip Swings
10 Shoulder Press
10 Low to High Plank
Wide leg forward bend (1 min)
Standing Side Reach (30 sec)
Arm Circles (30 forward 30 back)
Elbow up and over the head (1 min)
30 Push Ups
5 Pull Ups
25 Push Ups
10 Pull Ups
20 Push Ups
15 Pull Ups
15 Push Ups
20 Pull Ups
10 Push Ups
25 Pull Ups
5 Push Ups
30 Pull Ups
For time:
100 Burpees
10 min cap
German volume!! Get the ice bath ready!
Modification will be amount of sets; 7 or 5 depending on ability level.
Snatch – hit and catch (empty bar)
Snatch Balance
Clean – hit and catch
Clean Pull
Superfriend Variations
2 Rounds
-Squat against post (partner pushes on lower back pushing them into deepest squat)
-Hang from pull up bar (partner pushes on back raising their feet off the ground and pushing the head through the arms)
5 Rounds
15 Kettlebell Swings #70/53
10 Handstand Push Ups
400m Run
7 Min AMRAP
10 Med Ball Sit Up Toss
1 Partner Carry (length of the rig, then switch partners)
20 High Fives in Plank
10 Med Ball Squat Toss
Partners
30 Min AMRAP
25 Sumo Deadlift High Pulls #95/65
50 Push Ups
25 Overhead Squats #95/65
50 Pull Ups
Double Under Practice
Forward Fold w/ Shoulders (1 min)
Butterfly (1 min)
Half Front Split (1 min)
Arm Across Chest (1 min)
take bar from the floor
12 rounds for time:
5 box jump overs 24/20
5 ring dips
10 double unders
5 Hang Squat Cleans (bar)
10 Shoulder Taps (handstand)
10 Shuffle Steps Left
10 Shuffle Steps Right
(Shuffle steps are executed w/ a band around the knees. Point the toes forward, bend the knees and drive them out, and step out one direction for 10 steps without changing those things.)
6min AMRAP:
8 front squats 115/85 (RX+ 155/115)
2 wall walks
take bar from the floor
4min Rest
6min AMRAP:
8 (full) hang cleans 115/85 (155/115)
10 bar facing burpees
take bar from the floor
4 min rest
6min AMRAP:
run 200 meters
15 back squat 115/85 (155/115)
take bar from the floor
10 Banded Good Mornings
10 Power Snatches (bar)
10 Lunges
5 Hanging Hip Touches
Coaches choice
For 10 min- 30 seconds on 30 seconds off. Score is total meters
1 Length Tiggers (jumping forward in the bottom of squat)
1 Length Primal Walk (toes and hands baby steps forward in plank)
10 Wall Facing Squats (hands above head)
Bridge or Wheel
Couch Stretch
Playboy Stretch
10 Bar Pass Throughs
400m run
40 wall balls 20/14
20 HR push ups
10 CTB pull ups
5 snatches 155/105
10 CTB pull ups
20 HR push ups
40 wall balls 20/14
400m run