SKILL: The Kipping Pull Up Progression
WOD: Hero WOD “Marco”
3 rounds for time of:
21 x pull-ups
15 x handstand push-ups
9 x thrusters, 135 lb.
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
FallOut CrossFit Kids ROCK!
For more information about FOCF Kids and Teens, please visit www.falloutcrossfit.com
STRENGTH: Strict Press + Break Bonus,
Complete 50 x STRICT press, every time you break, run 200 m
WOD: AMRAP 12:00
4 x push press
8 x back squats
12 x box jumps
Mins 0 – 2: 10 Pull Ups + Snatch Complex, rest remaining
Mins 2 – 4: 10 Push Ups + Clean Complex, rest remaining
Mins 4 – 6: 10 Pull Ups + Snatch Complex, rest remaining
Mins 6 – 8: 10 Push Ups + Clean Complex, rest remaining
Mins 8 – 10: 10 Pull Ups + Snatch Complex, rest remaining
Mins 10-12: 10 Push Ups + Clean Complex, rest remaining
*Snatch complex = 1 x high hang power snatch + 2 x power snatch
**Clean and jerk complex=1 x high hang power clean + 2 x power cleans
(use same weight for both complexes)
WOD: 7 min AMRAP
7 x ball slams
7 x toes to bar
Summer’s right around the corner…what are your kids going to do to stay in shape? FallOut CrossFit offers a high quality training program for our area’s youth! Summer sign ups now available. Check out www.falloutcrossfit.com for session dates and times!