Plank

Popeye’s Bailiwick

Skill/Strength: Strength
Shoulder Press
3 x 7 @ 60, 65, and 70%
2 x 5 @ 75 and 80%

WOD: Conditioning
5 RFT:
300m Run
10 Hang Power Cleans (155/110#)*

*7 Burpees each time HPC is broken

17 min Time Cap

Finish: Midline
Weighted Planks
2 x 45 sec

Johnny Cash

Skill/Strength: Strength
Overhead Squat
20 mins to find 1RM

WOD: Conditioning
Cash In: 800m Run
8 Rounds of:
6 Plyo Push Ups
6 Alternating Dumbbell Snatches (50/35#)
Cash Out: 800m Run

Finish: Midline
45 Weighted Alternating Lunges
45 Weighted Alternating Step Ups

13.4

Skill/Strength: Strength
Back Squat
20 Unbroken reps @ 50% of 1RM

WOD: Conitioning
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean & Jerks
3 Toes-to-bar
6 Clean & Jerks
6 Toes-to-bar
9 Clean & Jerks
9 Toes-to-bar
12 Clean & Jerks
12 Toes-to-bar
15 Clean & Jerks
15 Toes-to-bar
18 Clean & jerks
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

Finish: Midline
Weighted Plank Holds
2 x 45 seconds

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