A) Metcon:
AMRAP 20 - Teams of 2
Partner 1:
400m Run
Partner 2:
AMRAP
2 Rope Climbs
8 HSPU
12 KB Swings 53/35
AMRAP 20 - Teams of 2
Partner 1:
400m Run
Partner 2:
AMRAP
2 Rope Climbs
8 HSPU
12 KB Swings 53/35
WOD:
Every 3 minutes for 15 minutes (5 rounds)
100m run
DB Hang Power Clean (10-8-6-4-2)
Rest 3 minutes
Every 3 minutes for 15 minutes (5 rounds)
100m run
DB Hang Power Clean (10-8-6-4-2)
Rest 3 minutes
A) Oly:
30 min EMOM
1 power Snatch
1 overhead squat
Load should be around 65 to 75% of 1rm power Snatch. Ideally, pick a load and stick with it.
30 min EMOM
1 power Snatch
1 overhead squat
Load should be around 65 to 75% of 1rm power Snatch. Ideally, pick a load and stick with it.
Skill:
Kip Review
WOD:
4 rounds for time
20 Knee Raises
10 Single Arm DB/KB Thrusters 30-35/20-25
Kip Review
WOD:
4 rounds for time
20 Knee Raises
10 Single Arm DB/KB Thrusters 30-35/20-25
Skill:
EMOM x 16
Min 1: 6 one arm DB Bench Press (right)
Min 2: 10 Ring Rows
Min 3: 6 one arm DB Bench Press (left)
EMOM x 16
Min 1: 6 one arm DB Bench Press (right)
Min 2: 10 Ring Rows
Min 3: 6 one arm DB Bench Press (left)