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SouthOrlandoCF
SouthOrlandoCF

May 26, 2017

Run 800m

Group Dynamic

Skill/Strength: 12 min EMOM
1 Power Snatch
1 Hang Squat Snatch
*Work on technique, go up in load as needed.

WOD: For Time
10 Bar Muscle Ups (15-20 Strict Pullups)
20 Burpees
30 Toe to bar
40 Body weight Deadlifts
50 Wallballs (20/24)
60 Kettlebell Swings (53/35)

SouthOrlandoCF
SouthOrlandoCF

May 25, 2017

Bike for 2 mins

Group Dynamic Warmup

Skill: 15 min EMOM
1 - Farmers Carry 100ft (2-70's/2-53's)
2 - Hollow Rock Hold - 45 secs
3 - Handstand Hold - 30 secs

WOD: For Time
100 Double Unders (3:1 Singles)
400m Run
100ft Overhead walking lunge (45/25)
400m Run
100 Double Unders

SouthOrlandoCF
SouthOrlandoCF

May 24, 2017

Row 500m

Group Dynamic: Coaches Choice

Strength: Push Press x 3 reps
10 rounds every 1:30
*Use a moderately heavy load that you can do all three reps without failing but still is challenging by the 3rd rep each time.

WOD: 12 min AMRAP
8 Chest to bar pullups
12 Med ball cleans (20/14)

SouthOrlandoCF
SouthOrlandoCF

May 23, 2017

Run 400m

Group Dynamic: 4 rounds of 15 seconds of
Plank
Superman
Right sided plank
Left sided plank

Coaches choice for dynamic warmup after above

Strength/Skill: 2 position power clean x 3
- Below the knee
- Above the knee
*Go up in weight after you successfully complete that load

WOD: 16 min cap
50-40-30-20-10
Box Jumps (24/20)
Hand Release Push Ups

SouthOrlandoCF
SouthOrlandoCF

May 22, 2017

Row 500m

Group Dynamic: Coaches Choice

Strength: Front Squat
Build to a heavy set of 3

WOD: 5 Rounds - 12 min cap
5 Power Snatch (115/80)
10 Overhead Squats (115/80)
20 Situps

*Overhead Squats must be unbroken.