Strength Snatch Complex Snatch High Pull (pause below knee) + Snatch (pause below knee) + OHS 7 sets Weight lifting Hang squat cleans 2-2-2-2-2 Push press 3-3-3-3-3 WOD 8:00 min AMRAP Ascending ladder by 2 Pull-ups Slam Ball (20/10) Cashout– max meter row in 2 min
Strength Bench Press 8-8-8-8-8 WOD 15 Burpee buy in, then 4 Rounds for time of… 8 DL (225/135) 20 WB (20/14) Cashout– max pull-ups in a minute
Focus on ankle mobility during warm up Strength Barbell Walking Lunges (front rack) 10-10-10-10-10 (increase weight every set) WOD 3 rounds of… 1 min box jumps (24/20) 1 min Clean and Jerks (135/95) 1 min Sit-up 1 min Ring Rows 1 min rest Measure= total reps Cashout– 1 min weighted plank (45/25)
Strength Cleans 2-2-2-2-2-2 Increase weight every set WOD 10 T2B 25 DU’s 9 T2B 25 DU’s 8 T2B 25 DU’s 7 T2B 25 DU’s All the way to 1 Cashout- 50 partner leg throws
Warm up Agility ladder Strength EMOM 12:00min time cap Death by S2OH/ +3 Burpees (135/95) Min 1= 1 S2OH + 3 Burpees Min 2= 2 S2OH + 3 Burpees Etc… Continue until failure or time cap WOD 600m row 50 HRPU’s 40 KBS (62/35) 30 Pull-ups 20 DL (135/95) 10 OHS (135/95) Run 400m […]
Strength Back 3-3-2-1-1-1… WOD 7:00min AMRAP 7 Hang Power Snatch (95/65) 15 WB (20/14) Weightlifting Snatch High Pull + Snatch (medium) 5-7 sets Power clean + Jerk (medium) 5-7 sets
group warm up Skill Hollow rock / handstand work WOD 15 WBSU (20/14) 15 Box Jump over (24/20) 200m slam ball run Cashout- ME T2B/ 1min
Strength Bench Press 5-5-5-5-5 WOD 2- 5:00min AMRAPs with 1:00min rest in between. Continue where you leave off. Score/ measure total rounds completed. 7 Front Squats (115/85) 7 S2OH (115/85) 10 Pull-ups Cashout- max DU in 1min
box will be closed Saturday.
Skill Strict Press 5-5-3-3-3 WOD 4RFT cal row (25/15) 15 OHS (75/55) 5 Tire Flips Rest 1 minute Cashout- max push-ups to failure.