CF Myrtle Beach:

Strength:
Weighted pull ups 3-3-3-3-3
25-35-44-53-53

WOD:

5 rounds:

9 hand release push ups
15 OH KB Swings (53lb)
21 double unders

5 rounds:
- can't let go of bar until all 3 movements complete
- 5 x 40kg Deadlift (snatch grip)
- 5 x 40kg Power Snatch
- 5 x 40kg OHS
- rest 1min

21-15-9
Thrusters
Pull Ups

7 Rounds for time

7 Push ups

7 KBS 2/1.5p (Mod Orange KB)

7 V-ups

7 Box Jumps 30/24

One lap of the Mt Panorama circuit

One lap of the Mt Panorama circuit

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

AMRAP - 20 min

3-Squat Clean
10-Pullups

Rest 5 min

200 Single Unders

Mobility

-Buy In-
Press 5/3/1 – Cycle 2, Week 1
95x5, 110x5, 125x5+ (11)

WOD
Push Press 5-5-5-5-5
*Not to be confused with Push Jerk.
125, 135, 145, 155, 175

-Cash Out-
3 x 12 Strict Chin Ups
2x12 @ bodyweight
1x12 w/ 20# KB

-Buy In-
5/3/1 Deadlift Wk1
200x5, 230x5, 260x5+(25)
Skill Work: Hang Snatch
2 Hang Snatches on the Min for 10 mins
95, 115, 135, 135, 145, 145, 155(1), 155, 155, 155

WOD
5 Rounds For Time:
12 Hang Snatch (60% of 2RM from Buy-in)
30 Double Unders

-Cash Out-
3 x 12 Ring Dips