REST DAY

Skill:
Deadlift
0 to 10 – Build weight in triples
10 to 20 – Find a HEAVY single

WOD:
12 min AMRAP
Teams of 2
30/20 Cal Row
20 Hang Power Cleans 135/95

Skill:
Suitcase KB Deadlift
4 sets of 8 per side
*Increase weight each set.
**Some members may go up to a DB for heavier weight. If so, only have one head of the DB touch the ground

WOD:
10 min AMRAP

A) Class Skill

B) Class WOD

C) High Hang Power Snatch - 6x3, building

Skill:
Bench Press
0 to 10 – Find a HEAVY single
10 to 16 – 3x3 @ 70% of HEAVY single

WOD:
20 min EMOM, alternating movements each minute
A) 12/8 Cal AAB
B) 6 Dbl KB Hang Clean n Jerks

Skill:
Rope Climb Review
Take 10 minutes to practice clamps and pulls

WOD:
Teams of 2
Every 3 minutes for 8 rounds (4 rounds each)
1 to 2 Rope Climbs
15 Push Ups

A) Class Skill

B) Class WOD

C) Strict Pull Ups - 50 reps for time *Keep reps and rest equal

Skill
Back Squat
0 to 10 min - find a heavy single
10 to 20 min - 3 x 5 @70% of HEAVY single

WOD
4 RFT
200 m run
20 wall balls 20/14
10 V-ups
15 min cap

A) Class Skill

B) Class WOD

C) Back Rack Lunges 4x8 (per side)

 

Skill:
4 rounds of -
10 DB bench press
15 banded triceps extensions
Rest 2 min btwn sets

WOD:
E75s for 15 rounds total alternate intervals
10/7 cal AAB
5 x 10 m sprints