Strength/Skill: 3-3-3-3 deadlifts at 80%
WOD: EMOTM for 15 mins
0,3,6,9,12 Row for calories (12/8)
1,4,7,10,13 10 KBS (53/35)
2,5,8,11,14 5 Power Cleans (135/95)
Strength/Skill: 3-3-3-3 deadlifts at 80%
WOD: EMOTM for 15 mins
0,3,6,9,12 Row for calories (12/8)
1,4,7,10,13 10 KBS (53/35)
2,5,8,11,14 5 Power Cleans (135/95)
WOD: Run 1 mile
Then 3 rounds of:
30 Burpees
4 Power Cleans (135/95)
6 Front Squats
Then Run 1 mile
Scaled: Run 600m
15 Burpees
4 Power Cleans
6 Front Squats
Then Run 600m
Strength/skill: 3-3-2-1 Thrusters complete 30 second handstand hold
WOD: 6RFT
25 DUs
5 Hang Squat Cleans (135/95)
5 Push Presses
25 Mountain Climbers
Strength/Skill: 3 rounds of 10 sit to stand box jumps, 10 bulgarian split squats and 10 supermans
WOD:
20 calorie row
50 box jumps
40 K2E
30 cleans
20 ring rows
*there will be a 20 minute time cap for this WOD
Strength/Skill: Front Squats 8 X 2 at 90% of your 1RM
WOD: 15 min AMRAP
5 squat cleans (155/105)
10 ring dips
15 walking lunges
100m run
Strength/Skill: 15 minutes to work up to a 3RM power clean
WOD: Open 14.1
10 min AMRAP
30 Dus
15 Snatches
Skill/Strength: Goat work….work on any SKILL you want (handstands, pull-ups, rope climbs, dips, MUs)
WOD: 12-9-6-3
Squat Cleans (135/95)
C2B Pull-Ups
Run 100m between (last run after the 6)
Strength/Skill: EMOTM for 10 mins complete 1 power clean, 1 hang clean, 1 hang squat clean and 1 push press using 75% of your 1RM push press
WOD: 50 sit ups
Then:
4 rounds
10 burpees
10 OH plate lunges 35/25
10 sdhp 135/85
Then 50 sit-ups
Skill/Strength: 30-20-10 GHD Sit-ups/Handstand hold/squats
WOD: 5RFT
5 power snatches
4 power cleans
3 jerks
2 front squats
1 thruster
Skill/Strength: EMOTM for 12 mins 1 clean and jerk to back and two back squats
WOD: 12 min AMRAP
5 body blasters
15 DUs
5 hang cleans (155/115)