WODs

WOD [A]

Shankle Complex : 1-1-1-1-1-1-1

Shankle Complex 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Part [B]

5x RFT: Body Weight Walking Lunges, Push-ups, Alternating Dumbbell Snatches and Rest 1:1s

5 rounds, each round for time, of: Body Weight Walking Lunge, 30 m 25 Push-ups 20 Alternating Dumbbell Snatches Rest 1:1 Rest 0 secs between each round.

Score time for each round (does not include rest time) Rest an equal amount of time to the previous round's work time

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Part [C]

FQ: Handstand Walk Practice

For quality: Handstand Walk Practice, 4 mins

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CFB Teens

Shankle Complex : 1-1-1-1-1

Shankle Complex 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

"Shankle complex" is 1 DL + 3 Hang Clean Pulls + 1 Hang Clean + 2 split jerks"

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Warmup - 13/8/2020

Warmups : 1

Warmups 1 Rest as needed between sets.

Stretch calves + calf pumps Leg swings x 10 Squat and reach x 5/side Pigeon stretch Glute bridge x 10 Single leg RDL to leg swing 10 Handcuff drills Practice Split Jerk Footwork Drills BN Press x 3 BN Push Press x 3 BN Split Jerk x 3 Split Jerk x 3 Front Squat + Jerk x 2 Hang Clean + Jerk x 2 3 Hang Pulls + 1 Hang Clean + 2 Jerks x 2 2 rounds of the Shankle Complex on an empty barbell.

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Nothing assigned for August 13, 2020