Thursday 5-14-20
Skill
10min EMOM
20sec. of work
1) T2B
2) Burpees
WOD
14min AMRAP
12 DL (185/115)
7 HSPU’s / or 15 Strict pushups
200m run
Thursday 5-14-20
Skill
10min EMOM
20sec. of work
1) T2B
2) Burpees
WOD
14min AMRAP
12 DL (185/115)
7 HSPU’s / or 15 Strict pushups
200m run
Wednesday 5-13-20
Warm-up
Snatch group BB warm-up
Strength
Hang Squat Snatch
5-4-3-2-1
WOD
“Karabell”
Isabell + Karen
10 Rounds of…
3 Power Snatches (135/95)
15 WB (20/14)
21min time cap
Tuesday 5-12-20
Skill
10min EMOM (20sec.)
Odd- ME Pull-ups
Even- DU’s
WOD
4RFT
20 DB shoulder press (50/35)
15 Box jumps (24/20)
Monday May 11th
Strength
3 Power Cleans (touch and go)
10min EMOM
WOD
10min AMRAP
8 FS (135/95)
10 B.O.B.
20 KBS (62/35)
Monday May 11th
Strength
3 Power Cleans (touch and go)
10min EMOM
WOD
10min AMRAP
8 FS (135/95)
10 B.O.B.
20 KBS (62/35)
Friday 5-8-20
Strength
Snatch Complex
2 Hang Power + 2 Floating Squat + 1 Touch and go squat
WOD
10 Clean and Jerks
5 Rounds of Cindy
100m run
10 Clean and Jerks
4 Rounds of Cindy
200m run
10 Clean and Jerks
3 Rounds of Cindy
400m run
Thursday 5-7-20
Skill
Strict HSPU’s
8-8-8-8-8
Scaled as needed
WOD
5RFT
6 Hang Power Cleans
7 Push Jerks
15 Sit-ups
Cashout- Tricep push downs
Thursday 5-7-20
Skill
Strict HSPU’s
8-8-8-8-8
Scaled as needed
WOD
5RFT
6 Hang Power Cleans
7 Push Jerks
15 Sit-ups
Cashout- Tricep push downs
Wednesday 5-6-20
Strength
Back Squats
5-5-5-5-5
WOD
18-15-12-9-6
DB OH Walking lunges (50/35)
C2B pull-ups
RX+ Plus = 9-8-6-5-3
Bar MU’s
