Strength/Skill: Bench Press 5-5-3-3-1 and Handstand/HSPU between
WOD: Row 30 calories
Then 3RFT
20 slamballs (30/20)
10 squat cleans (135/85)
5 strict pull-ups
Strength/Skill: Bench Press 5-5-3-3-1 and Handstand/HSPU between
WOD: Row 30 calories
Then 3RFT
20 slamballs (30/20)
10 squat cleans (135/85)
5 strict pull-ups
Strength/Skill: Snatches from the boxes and work of technique
WOD: 4RFT
20 DUs
20 Push Presses (95/65)
20 Mountain Climbers
20 Front Squats
Strength/Skill: 3 x 5 tempo back squats (3 seconds down hold for three seconds at bottom)
WOD: Row 500m
30-20-10-5
DB Clean and Jerks (30/20)
Weighted Sit-ups (35/25)
Then 50 DUs
WOD: Carmen’s Pick
Come in and be ready for a fun chipper!
Strength/Skill: 5 x 3 hang cleans (work up to heavy 3)
WOD: 5RFT
5 hang cleans
3 front squats
1 jerk
20 walking lunges
Strength/Skill: 5-5-5-5-5 Front Squats
WOD: EMOTM for 15 mins
Mins 0,3,6,9,12 – 25 DUs
Mins 1,4,7,10,13 – 10 ring push ups (scale to push ups)
Mins 2,5,8,11,14 – 10 DB Box Step Ups
Strength/Skill: 3 rounds of 20 squats, 10 ring dips and 10 strict push ups
WOD: Hope WOD
1 min of each for 3 rounds
Burpees
Power Snatch (75/55)
Box Jumps
Thrusters
C2B
Rest 1 min
Strength/Skill: 1 RM strict press and complete 3 sets of 15 GHD sit-ups between
WOD: Row 50 calories
Rest 2 mins
100 Mountain Climbers
Rest 1 min
Row 15 calories
Run 400m
Strength/Skill: EMOTM for 12 mins 1 squat clean, 1 hang clean, 1 split jerk (70/80% of lowest lift)
WOD: 10 min AMRAP
5 DL
10 K2E
25 DUs
WOD: 5RFT
20 DB Front Squats (40/30)
Run 100m
20 DB Push Presses
Run 100m