Strength: E2MOM x 9 Rounds
Min 1-3: 5 Strict Press
Min 4-6: 5 Push Press
Min 7-9: 5 Push Jerks
*Look to increase each round
WOD: Teams of 2/3
AMRAP 16
Min 1-3: 5 Strict Press
Min 4-6: 5 Push Press
Min 7-9: 5 Push Jerks
*Look to increase each round
WOD: Teams of 2/3
AMRAP 16
Skill: EMOM x 10
“x” rep of Toe 2 Bar, Knee 2 Elbow, or Knee Raises
*Pick a number you can hold the same across 10 minutes
Endurance: Every 8 minutes for 3 rounds:
800m run
“x” rep of Toe 2 Bar, Knee 2 Elbow, or Knee Raises
*Pick a number you can hold the same across 10 minutes
Endurance: Every 8 minutes for 3 rounds:
800m run
Skill: EMOM x 18
Min 1) :40 max calories on Bike or Rower
Min 2) 150’ (turf down and back) Farmers Carry @ ¼ Bodyweight in each hand. (Scale up in weight if needed)
Min 1) :40 max calories on Bike or Rower
Min 2) 150’ (turf down and back) Farmers Carry @ ¼ Bodyweight in each hand. (Scale up in weight if needed)
Oly: Every :90 for 10 rounds
Hang Snatch + Full Snatch
*Start around 60% of 1RM Snatch and build up
WOD: Isabel
30 Snatches 135/95
Score is heaviest Snatch complex/time
Hang Snatch + Full Snatch
*Start around 60% of 1RM Snatch and build up
WOD: Isabel
30 Snatches 135/95
Score is heaviest Snatch complex/time
Skill: Handstand Practice – 15-20 min
A) Work on inversion if uncomfortable being upside down
B) Wall Drills: (Work on being inverted and transferring weight from side to side)
a. Shoulder Taps
b. Hip Taps
A) Work on inversion if uncomfortable being upside down
B) Wall Drills: (Work on being inverted and transferring weight from side to side)
a. Shoulder Taps
b. Hip Taps
A) Back Squat; 7 Sets of 3 @ 75 to 80% (dynamic effort, be quick)
B) CF Metcon
C) 6min AMRAP; 24’ hs walk, 24’ single arm dumbbell walking lunges (50/35)
B) CF Metcon
C) 6min AMRAP; 24’ hs walk, 24’ single arm dumbbell walking lunges (50/35)
Strength: Press Complex – 15 mins to find heaviest
1 Strict Press + 5 Push Press
WOD: 4 Rounds for Time
10 DB Renegade Rows 30-35/20- 25
10 DB Hang Power Clean
10 DB Front Squats
1 Strict Press + 5 Push Press
WOD: 4 Rounds for Time
10 DB Renegade Rows 30-35/20- 25
10 DB Hang Power Clean
10 DB Front Squats
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Pork? Absolutely, it's the other white meat! Make sure it was pastured; how that pig was raised and what it ate will be reflected in the quality of it's meat and fat. In general pastured pork is more flavorful, more nutritious, healthier and better for the land.