Strength: E2MOM x 9 Rounds
Min 1-3: 5 Strict Press
Min 4-6: 5 Push Press
Min 7-9: 5 Push Jerks
*Look to increase each round
WOD: Teams of 2/3
AMRAP 16
Min 1-3: 5 Strict Press
Min 4-6: 5 Push Press
Min 7-9: 5 Push Jerks
*Look to increase each round
WOD: Teams of 2/3
AMRAP 16
Oly: Every :90 for 10 rounds
Hang Snatch + Full Snatch
*Start around 60% of 1RM Snatch and build up
WOD: Isabel
30 Snatches 135/95
Score is heaviest Snatch complex/time
Hang Snatch + Full Snatch
*Start around 60% of 1RM Snatch and build up
WOD: Isabel
30 Snatches 135/95
Score is heaviest Snatch complex/time
Skill: Handstand Practice – 15-20 min
A) Work on inversion if uncomfortable being upside down
B) Wall Drills: (Work on being inverted and transferring weight from side to side)
a. Shoulder Taps
b. Hip Taps
A) Work on inversion if uncomfortable being upside down
B) Wall Drills: (Work on being inverted and transferring weight from side to side)
a. Shoulder Taps
b. Hip Taps
Endurance: Pick one of the following
1) 1 mile run
2) 2k row
3) 100/80 calories AAB
4) 75 bar facing burpees
(16 min cap)
WOD: For Time
50 Lateral Burpees
1) 1 mile run
2) 2k row
3) 100/80 calories AAB
4) 75 bar facing burpees
(16 min cap)
WOD: For Time
50 Lateral Burpees
WOD:
Teams of 3
AMRAP 25
Buy In: 150 cals AAB or 200 cals row
In remaining time…
AMRAP
12 Wall balls 20/14
Teams of 3
AMRAP 25
Buy In: 150 cals AAB or 200 cals row
In remaining time…
AMRAP
12 Wall balls 20/14
Strength:
EMOM x 16
Min 1) 10 DB Strict Press (Right)
Min 2) 10 KB Front Rack Step Up (Right)
Min 3) 10 DB Strict Press (Left)
EMOM x 16
Min 1) 10 DB Strict Press (Right)
Min 2) 10 KB Front Rack Step Up (Right)
Min 3) 10 DB Strict Press (Left)
Endurance: Pick one of the following
- 1 mile run
- 2k row
- 100/80 calories AAB
- 75 bar facing burpees
Strength:
Bench Press
5-5-5-5-5, increasing weight across sets
WOD:
For Time
1000m row
50 Hang Power Snatches 75/55
Bench Press
5-5-5-5-5, increasing weight across sets
WOD:
For Time
1000m row
50 Hang Power Snatches 75/55
Oly:
Find 1RM Hang Power Clean (15-20 mins)
WOD:
For Time (16 min cap)
21-15-9 Power Clean and Jerk 95/65 (Scale: Weight/DB Hang Power Clean and Press)
Find 1RM Hang Power Clean (15-20 mins)
WOD:
For Time (16 min cap)
21-15-9 Power Clean and Jerk 95/65 (Scale: Weight/DB Hang Power Clean and Press)