Skill: Push Press
Every :90 for 5 rounds
3 reps
*Build across sets to a Moderate 3 – NO FAILED REPS
WOD: 3 Rounds for Time
10 DB Push Press 25-30/15- 20
50m Farmers Carry
Every :90 for 5 rounds
3 reps
*Build across sets to a Moderate 3 – NO FAILED REPS
WOD: 3 Rounds for Time
10 DB Push Press 25-30/15- 20
50m Farmers Carry
Skill: For time (split however)
Teams of 2
100 AAB cals
(if larger class- team of 3 @ 150 cals)
WOD: For time
Teams of 2
100 AAB cals
(if larger class- team of 3 @ 150 cals)
WOD: For time
WOD:
Class WOD
Skill:
10 to 15-minute Muscle Skill Work – Ring or Bar
- Swings
- Transitions/turnover
- Efficiency
Class WOD
Skill:
10 to 15-minute Muscle Skill Work – Ring or Bar
- Swings
- Transitions/turnover
- Efficiency
WOD: Partner WOD for time - 1:1 split however
40 Weighted Sit Ups (45/25 plate)
40 DB Squats AHAP (Front Rack or Back Rack)
8 Rope Climbs (½ way up → 16 up/downs → seated up downs)
40 Weighted Sit Ups (45/25 plate)
40 DB Squats AHAP (Front Rack or Back Rack)
8 Rope Climbs (½ way up → 16 up/downs → seated up downs)
Skill: 3 rounds for QUALITY
DB Walking Lunges x 12 reps (6/side, DBs held at side)
Rest :30
Hollow Hold :30 to :45
Rest :30
Wall Sit Hold :30 to :45
Rest :90
*If unable to lunge with weight, perform box step ups
Skill:
Back Squat
5 reps @ 75% + 5lbs
3 reps @ 85% + 5 lbs
Max reps @ 95% + 5lbs
WOD:
Class WOD
Accessory:
30 Power Cleans at 70% for time
*Must be a minimum of 3 tng reps per set.
Back Squat
5 reps @ 75% + 5lbs
3 reps @ 85% + 5 lbs
Max reps @ 95% + 5lbs
WOD:
Class WOD
Accessory:
30 Power Cleans at 70% for time
*Must be a minimum of 3 tng reps per set.
Skill: High Hang Power Clean + Jerk (Push or Split)
Take 15 min to find a heavy complex
WOD: For time
50-40-30-20-10
Double Unders
Take 15 min to find a heavy complex
WOD: For time
50-40-30-20-10
Double Unders