Skill: Kip Review – Spend about 10 to 15 minutes reviewing Kip Swings, Knee Raises, and Knees to Elbows

WOD: 24 min EMOM, alternating movements
A) :30 – 10m shuttle sprint
B) 10 Alt DB Snatches
C) :30 AAB

A: Class Skill

B: Class WOD

C: Back Squat 5 sets of 4 at 75%, rest 2 minutes after each set

Skill: EMOM for 10 min
1-2 Deficit HSPU
OR
2-3 HSPU
OR
2-3 Pike HSPU or Box HSPU
OR
20 second inversion/Plate hold
WOD: Five 3-minute AMRAPs in 19 minutes
3 min AMRAP

Saturday WOD:
Can You Blame Me


Partner Double Helen - 1:1
3 rounds for time of:
Run 800 meters (Broken up into 200 m per partner)
42 kettlebell swings 53/35
24 pull-ups (jumping/banded ok)

18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

OPEN WOD 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 35/20
Bar-facing burpees

Workout 18.2a

1-rep-max deadlift

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

18.2 is...

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Skill: 16 min EMOM, alternating movements
Min 1) 8 (Right) Single Arm DB Bench
Min 2) :20 Right side Pillar Hold
Min 3) 8 (Left) Single Arm DB Bench
Min 4) :20 Left Side Pillar Hold

WOD: 12 min AMRAP

Skill: Bench
E2MOM - percentages of 1 rm Bench
0:00-2:00 10 reps @ 50%
2:00-4:00 8 reps @ 60%
4:00-6:00 6 reps @70%
6:00-8:00 4 reps @ 80%
8:00-10:00 2 reps @ 90%

WOD: 3 Rounds for Time

REST DAY