WOD

Strength/Skill:

Snatch Complex (1 Hang Power Snatch + 1 Power Snatch)
**For today’s strength you are required to touch and go with the weight and hold on to the bar for the entire complex

WOD: Three 3 minute AMRAPs with 1 minute rest in between
– 5 Hang Power Snatches (95/65)
– 7 Hand Release Push Ups
– 9 Ab Mat Sit Ups

Work Capacity- In groups of 3 complete 4 rounds off:
Partner 1- Max Effort 300m row
Partner 2- Holds a hollow body position for :45
Partner 3 Does a plank hold for :45
**Rotating stations once the person who is rowing finishes their 300m row.

WOD:

4 Rounds For Time
– 30 Double Unders
– 15 Burpees
– 10 Length of the turf sprints
– 30 Double Unders
– 15 KBS (55/35)

Strength:Push Jerk

Following 2-3 warm up sets 2-2-2-2-2-2

WOD:

12 Minute AMRAP
– 6 Push Jerk (135/95)
– 8 Dips Ring/Matador
– 10 Alternating Lunges

 

LOOK IN THE MIRROR, THAT IS YOUR COMPETION

Strength:

Overhead Squat

2-3 warm up sets then 1-1-1-1-1

 

WOD: “Fight Gone Bad” style
-Med Ball Clean (20/14)

– Ab Mat Sit Ups

– Calorie Row

– Push Press (75/55)

– Burpee To Plate (45)

** For this workout you will complete 3 rounds for total reps. 1 minute at each station, 5 stations. 1 minute rest in between each round.

Work Capacity: 800m Run rest 1:00, 600m Run rest 1:00, 400m Run rest 1:00, 200m Run.

 

WOD: For Time

20-15-10-5 of:
– Dead lift (225/155)
– Toes to Bar

Strength:

Power Clean

Following 2-4 warm up/technique sets perform 2-2-2-2-2

WOD:

10 Minute EMOM
– 4 Power Cleans (135/95)
– 8 Box Jumps (24/20)

Strength:

Floor Press 5-5-3-3-2-2-1

WOD:

16 Minute AMRAP
800 meter run buy in
Then
– 5 Pull Ups
– 10 Wall Balls (20/14)
– 30 Double Unders

** On 3.2.1 Go you will complete an 800 meter run and then you will have the remainder of the time to complete as many rounds as you can of the workout.

Skill:

Kettle Bell Snatch

WOD:

5 Rounds For Time
– 10 Kettle bell snatch 55/35 (5 each arm)
– 15 Burpees
– 10 Kettle bell sumo dead lift high pulls 55/35
– 15 Ab-mat sit-ups