Strength/Skill: 1 shoulder press, 1 push press, and 1 jerk (5 rounds increase to your 1RM shoulder press)
WOD: 1/2 Angie
50 pull-ups
50 push ups
50 sit-ups
50 squats
Strength/Skill: 1 shoulder press, 1 push press, and 1 jerk (5 rounds increase to your 1RM shoulder press)
WOD: 1/2 Angie
50 pull-ups
50 push ups
50 sit-ups
50 squats
WOD: 17.5
10 rounds of
9 thrusters (95/65)
35 DUs
*scaled 65/45 and 35 singles
Strength/Skill: 4 rounds of 10 SDHP, 20 GHD Sit-ups and 30 second handstand hold
WOD: 50 DUs
20 Box Jump Overs
10 Burpees
Run 200m
10 Box Jumps Overs
20 Burpees
50 DUs
20 Box Jumps Overs
10 Burpees
Strength/Skill: 3 rounds of 10-15 ring push ups and 2 rope climbs
WOD: EMOTM for 12 mins
1 power snatch
1 snatch
1 OHS
Strength/Skill: 5-5-3-3-3 Front Squats
WOD: Run 600m
30-20-10-5
Sit Ups
Squats
Push Jerks (115/75)
Then Run 600m
Strength/Skill: 3 rounds of down and back front rack lunges and a 30 sec ring L-sit hold
WOD: Elizbeth
21-15-9
Power Cleans (135/95)
Ring Dips
Open WOD 17.4
13 min AMRAP
55 deadlifts (225/155) (135/95)
55 wallballs (20/14) (20/10 – both to the 9′)
55 calorie row
55 HSPU (HRPU)
Strength/Skill: 3×10 back squats at 50% of your 1RM
WOD: 5RFT
10 Power Snacthes (115/75)
Run 200m
10 KBS (70/53)
Strength/Skill: 3 rounds of 25 ab ball twists and 5 strict pull ups
WOD: EMOTM for 15 mins
0,3,6,9,12 – 10 GHD Sit-ups
1,4,7,10,13 – 5 ring dips
2,5,8,11,14 – 5 HSPUs
Strength/Skill: 5-3-3-2-1 Hang Squat Cleans
WOD: Run 600m
20 plate to plate push ups (35/25)
Run 400m
20 T2B
Run 200m
20 Sit to Stand with Plate (35/25)
Run 100m