Strength: 6 Min AMRAP
Strict Press (from the floor) at 65%
Same flow as the past few weeks except an extra minute. No more than 5 reps per set and must rest for 10 sec before starting next press.
LeanFit: for max cals, rest 1 min after each movement
- 1 min on echo bike
- 1 min on row
- 1 min on ski erg
“Bakers’ Dozen”
14 Min AMRAP
12 Kipping Chest to Bar Pullups (no butterfly allowed)
12 Deadlift (275/175)
12 Toes to bar
FrameWork: Sub pullups or jumping pullups, RWAN, High leg kicks or knee raises
LeanFit:
- 12 KB Sumo-Deadlift High-Pulls
- 12 Russian KB Swings (heavier than normal)
- 100 ft Bear Crawl
Coaches Notes: ok to do smaller sets on the strict press today but push people to get back onto it pretty quick. Goal is to rest as little as possible. Make sure ABSOLUTELY no push presses or jerks today. LeanFit should go hard for a minute during the strength portion. It’s only one time per machine so make sure they know the importance of each second on there.
WOD is to be challenging to hold onto every movement for unbroken sets. Really want to test the grip and throw in a different stimulus for higher level athletes to go back to the basics on kipping. Deadlift should be around 60% of 1RM.
