WOD

Work Capacity

2 Rounds

: 1:15 max effort sled push rest :30,

1:15 max effort med ball sit ups rest :30,

1:15 max effort wall climbs rest :30

WOD:

For Time:

3 Rounds of:
-100 Double Unders
-20 KBS (70/55)
-10 Burpees

 

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Skill:

Snatch Balance

(For today’s skill session you will have 20 minutes to focus on form and technique with light to medium weight)

WOD:

Tabata
– Plate Ground to Overhead (45/25)
– Hand Release Push ups
– Plate Overhead Lunges (45/25)

 The best time to plant a tree was 20 years ago. The second best time is now. –Chinese Proverb

Strength:

3-4 warm up sets of push/split jerks followed by….

 

Jerk Complex (1 Push Jerk + 1 Split Jerk)
1-1-1-1-1

WOD:

12 Min AMRAP
-7 Shoulder to Over Head (135/95)
-14 Box Jump Overs (24/20)

Every strike brings me closer to the next home run. –Babe Ruth

 

Strength:

Back Squat

Following 2-3 warm up sets

 

3-2-2-1-1

WOD:

“Karen”

For Time
-150 Wall balls (20/14)
***Rest 1:00 then complete the after party***

After Party: 800m Run

Work Capacity:

3 Rounds

In groups of 3
-Partner #1 1:00 turf Sprint rest :30
-Partner #2 1:00 Max calorie Row rest :30
-Partner #3 1:00 Sit-Ups rest :30

WOD:

NOT FOR TIME

3 sets of:
– 8 Hand Stand Push ups or Hand Stand Push up progressions (take your time with these to improve technique)
– 10 Dead lifts (185/115)
– 30 Double Unders
**Main focus for today is FORM and TECHNIQUE**

Strength:

Power Clean and Jerk

2-3 Warm up sets then

3-3-3-3-3

WOD:

4 Rounds For Time

– 10 Clean and Jerks (135/95)
– 15 Pull Ups

Skill Work:

Rope climbs and Pistols

WOD:

14 Min AMRAP
– 6 Pistols (3 each leg)
– 8 Burpee Box Jump (24/20)
– 10 KBS (55/35)

Strength: Squat Snatch 4-4-3-3-2-2-1
WOD: 9-7-5
-Squat Snatch (135/95)
18-14-10
-Toes To Bar