WOD

Strength:

5 min to warm up press and work on progressions

Add weight each set

Strict Press 3 x 1

Push Press 3 x 1

Push Jerk 3 x 1

WOD:

5 RFT

•    7 Thrusters (75/55)

•    30 Double Unders

Strength:

Warm up squat snatch and work on technique

A.  EMOM 8 min

   A)   Squat Snatch X 2

 

B. B)  Front Squat:

1.  Work up to 1RM

2.  Complete one set of max reps @ 80% of 1RM

 WOD

3 RFT

·         4 Snatches (115/80)

·         12 Pistols (6 each leg)

·         20 TTB

  IMPOSSIBLE IS JUST A WORD

 

Strength

OTM 1o min

3 Front Squats (from ground) 135/95

10 Push ups

WOD

5 RFT

5 HSPU

10 OHS 135/95

20 V-ups

 

 

Strength

Strict Press/Push Jerk

A)

Warm up strict press 1-2 sets followed by

5×3 Strict Press

B)

3×3 Push Jerk (starting at a weight at or higher than last strict press)

 

WOD

5RFT

10 Hang Snatch

10 Dips (matador or ring)

10 Pull-ups

HAPPY BIRTHDAY MACKENZIE!!!!!!!!!!!!!!!!!!!!

 

Strength

Back Squat 5×5

WOD

4rft
10 Power clean 135/95
10 TTB
10 Ball slams
10 Air squats
10 lunges 45/25 plate

Strength

20 minutes to find a 1RM Back Squat

WOD

20 min AMRAP

10 Front Squats 155/105

10 Pull-ups

10 Deadlifts 155/105

10 walking lunges (per leg)

Strength

Floor Press

2-3 warm ups sets followed by

5×10 (same weight work with approx 70% 1RM)

WOD

4 RFT

15 Shoulder to OH 95/65

25 Hand release push-ups

35 Sit-ups

Strength

10 min to work on Rope climbs or muscle ups

WOD

3 RFT

25 Deadlifts 225/155

20 Pull-ups

15 KBS 55/35

10 Burpees

5 Toes to bar