Strength
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Mobility
5 minute shoulder fix
Endurance
Short Interval- Run: Repeat :45s on,:30s off, until form/pace deteriorates
Long Interval- Run: Repeat 800m, recover 3:00, until form/pace deteriorates
Time Trial- Run: 1 mile for time
Gymnastic
For QUALITY
4 rounds:
10 Strict Ring Rows
20 Hollow Rocks
Four rounds for time:
7 Burpee/Back Roll/Slam Ball
7+7 Staggered Bar Thrust
7 Rotational Dumbbell Jump (L+R = 1)
7+7 Back Lunge/Knee Lift
4+4 Side-to-Side Burpee
7 Squat/One-Arm Thrust (L+R=1)
7 Kettlebell U-Swing (L+R=1)
Challenge: Hollow rocks, 10s on/ 20s off x 8
Team WOD: Old v. Young
Each team has three barbells (men 135, 115, 95; women 95, 80, 65)
Teams carry equipment and run as a team from JAFH around both soccer goals and meet on west side of soccer field midfield.
Half of team on barbells—every 5 back squats = 1 point
Other half—each traverse of width of field = 1 point. In this order: wheelbarrow race, bear crawl, burpee broad jump, walking lunge, broad jump, then whatever you want of these exercises
First team to 25 points = teams switch
After the switch, when team finishes 25 points, it may join other team to get totals
When team has 100 points, run equipment back around both soccer goals and finish at JAFH.
First team to finish wins.
Strength
Push jerk 5-5-3-3-3-1-1-1-1-1 reps
Endurance
Short Interval-Run: 8 x 200m, rest 0:45, hold splits within 2-3 seconds
Gymnastics
For QUALITY, perform:
As many rounds as possible in 12 minutes of:
5 partner jump over burpees
10 partner sit-ups
15 partner squats
7 RFT:
7 Bar/DB Box Lunge
7 Cone Touches
7 Side Box Jump
7 Thrust Lunge
7 Suitcase Crunch
7 S-S Knee Drill
7 x 4 Mountain climbers followed by a pushup
