Skill: EMOM x 12, alternating movements

Min 1 – 2 OHS

Min 2 – 30 Double Unders

*Build to a heavy 2 over the 6 sets. NO MISSES! May be taken from a rack or the floor. Athlete’s choice.

WOD: JOSH

Skill: 2k row for time

WOD: Helen is my homegirl

For time

3 rft

400 m run (sub 500 m row)

21 Swings 53/35

Warmup:

Squat Potato

Skill:

Rope Climb Work

WOD:

AMRAP

30ft Bear Crawl

5 Burpees

30ft Broad Jump

 

Strength: Back Squat 5 rm (15-20 min)

WOD: EMOM for 12 min

Min 1: 6-8 Push Ups (sub HR Push Ups  off box)

Min 2: 8-10 Knee Raises (sub  knee raises from box  toes to rig  knee raises off box)

Strength: Back Squat 5 rm (15-20 min)

WOD: EMOM for 12 min

Min 1: 6-8 Push Ups (sub HR Push Ups  off box)

Min 2: 8-10 Knee Raises (sub  knee raises from box  toes to rig  knee raises off box)

A) Power Snatch; 5 sets of 3 @ 75%, move as quickly and efficiently as possible.

B) CF Metcon

C) Back Squat; 5 sets of 3 reps at 75% (quick, easy reps)

Skill: Find 1 RM Seated Box Jump (15 to 20 mins)

WOD: JACK

AMRAP 20

10 Push Press 115/85

10 KB Swings 70/53

10 Box Jumps 24/20

Score is 1 RM Seated Box Jump/Rounds and Reps

Strength: Deadlift

1 DL E45seconds for 12 rounds (9 min)

75-80% of 1 rm OR 80-85% of their heavy 3 from 4/14

WOD: 9 -7- 5 -3 for time

Hang Power Snatch (KB or DB) each side