Strength/Skill: 3 rounds of 50 air squats, 25, sit-ups, 10 back ext.
WOD: “Hope WOD”
3 rounds
1 min Burpees
1 min Power Snatch
1 min Box Jumps
1 min Thrusters
1 min C2B
Rest 1 min
Strength/Skill: 3 rounds of 50 air squats, 25, sit-ups, 10 back ext.
WOD: “Hope WOD”
3 rounds
1 min Burpees
1 min Power Snatch
1 min Box Jumps
1 min Thrusters
1 min C2B
Rest 1 min
Strength/Skill: 5 x 3 bench press and 30 second ring hold between sets
WOD: Row 500m
Then:
30 hang cleans (115/75)
30 front squats
50 DUs
10 OHS
10 jerks
Row 250m
Strength/Skill: 3 bear complex series (5 rounds of DL, HC, Thruster, BS, Push Press without putting the bar down)
WOD: EMOTM for 10 mins
10 K2E
10 Push Ups
*scale to have of each if needed
Strength/Skill: 5 rounds of farmer carry (2 laps around gym) and 50 flutter kicks
WOD: 14 min AMRAP
10 plate to plate push-ups
5 hang power snatches
Strength/Skill: 3 rounds of 10 KB strict presses and 10 back squats at 50%
WOD: Row 500m
Then:
50 squats
50 pull-ups
50 box step overs
50 sit-ups
Strength/Skill: 1RM Hang Squat Clean
WOD: EMOTM for 10 mins
5 Wallballs (20/14)
5 Thrusters (95/65)
Strength/Skill: 3 rounds of 10 DB snatches, 15 GHD Sit-ups and 30 sec high plank
WOD: 50 DUs then:
4 rounds
10 front squats (115/75)
10 K2E
10 SDHP
Strength/Skill: EMOTM for 15 mins 1 power clean, 2 front squats and 1 jerk
WOD: 10 RFT
100m run
20 DUs
20 Mountain Climbers
Strength/Skill 5×3 hang cleans
WOD: 3 mins, 6 mins, 9 mins with 1 min rest between
50 mountain climbers
30 KBS
10 T2B
50 DUs
30 Dead lifts
10 Sit to Stand with plate (15)
250m row
30 slam balls
10 Box Jumps
Strength/Skill: Snatches work to a 1RM or work on technique
WOD: 21-15-9-15-21
Lateral Jumps
Push Press (115/75)
Goblet Squats (53/35)