Monday
Barbell Strength:
Squat 1-1-1ME @ 80-90-95-100%
EMOM 15 min: 2 reps @ 80%
WOD:
12 min AMRAP of:
6 hang power cleans (115/75)
50 ft kettlebell walking lunge (53/35)
6 chest-to-bar pull-ups View full article »
Category: .Your WODs
Skill Work:
Practice double-unders & handstands for 15 minutes
WOD:
As many rounds as possible in 10 minutes of:
30 double-unders
10 push-ups
10 push press (95/65)
3 rounds of:
Run, 400 m
15 D-ball Cleans, 100/70 lbs
3 Rope Climbs, 15 ft
For the cleans get the ball from the ground to over your shoulder. There is no need to pass below parallel unless necessary. Alternate shoulders each rep. Scale as needed.
For time:
10 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
20 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
30 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
40 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
50 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
Time Cap: 20 minutes
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scaled:
dumbbell snatch: Men 35# Women 20#
burpee box jump overs: Men use 20″ Women use 20″