Wednesday
SKILL WORK:
Shoulder 2 OH
Back Squat
WOD:
3 Rounds of:
7 Shoulder 2 OH (115/80)
7 Back Squats
7 Burpees
Rest 1 minute and complete 3 more times for a total of 4 times total. Subtract 3 minutes from your time for your overall score.
SKILL WORK:
Shoulder 2 OH
Back Squat
WOD:
3 Rounds of:
7 Shoulder 2 OH (115/80)
7 Back Squats
7 Burpees
Rest 1 minute and complete 3 more times for a total of 4 times total. Subtract 3 minutes from your time for your overall score.
SKILL WORK:
Power Snatch
Bench Press
STRENGTH:
Bench Press
7 x 5
WOD:
4 Rounds for Time of:
7 Power Snatches (95/65)
14 Pull Ups
21 OH Plated Lunges (45/25)
Run 200 m
SKILL WORK:
Power Clean
Back Squat
STRENGTH:
Back Squat
6 x 4 Building up to a heavy set of 4
20 Sit-Ups between each se
WOD:
16 minute AMRAP of:
5 Power Cleans (155/110 )
7 Ring Dips
9 Box Jumps
**100 m Plated Carry (45/25) after every 2 rounds**
SKILL WORK:
Hang Squat Cleans
WOD:
4 Rounds for Time:
10 Hang Squat Cleans (95/65)
15 Knees 2 Elbow
20 HRPU
Run 200 m
Partner WOD:
150 Thrusters (95/65}
150 Wall Balls (20/14)
150 Pull-Ups
Only one partner can work at a time, reps must be split evenly. Partners can break up the rep scheme anyway they want. Do not have to complete one line before moving to next As always, good form and technique over speed. Scale accordingly
SKILL WORK:
Hang Cleans
Push Press
WOD:
30*20*10*
Hang Cleans (115/80)
Push Press (115/80)
KB Swings (53/35)
Air Squats
*Run 300 m after each round
SKILL WORK:
Deadlift
KB/DB Snatch
STRENGTH:
12 Minute EMOM of:
Minute 1 – 2 Rope Climbs
Minute 2 – 2 Wall Walks
Minute 3 – 20 Double Unders
WOD:
16 Minute AMRAP of:
6 Deadlifts ( 145/110 )
9 Burpees
12 KB/DB Snatch (53/35 )**
**For the Snatches, you do not have to alternate but you must split reps evenly with both arms
SKILL WORK:
Front Squat
Squat Clean
STRENGTH:
Front Squat
8 x 3
WOD:
6*5*4*3 minute AMRAPS of:
3 Squat Cleans (155/105)
4 HSPU
5 Toes 2 Bar
*=1 Minute rest between AMRAPS
pick up where you left off, score is completed rounds plus reps
SKILL WORK:
Strict Press
Power Clean
STRENGTH:
Strict Press and Pull-Ups
Strict Press 4*4*3*3*2*1*1*1*
* = 5 Pull-Ups (after each set of strict press)
WOD:
10 Minute Ascending Ladder in increments of 2 of:
Power Cleans (135/95)
Box Jumps (24/20)
The rep scheme is as follows
2 Power Cleans, 2 Box Jumps, 4 PC, 4 BJ, 6 PC, 6 BJ etc…..
Your score is “COMPLETED ROUNDS” plus reps
SKILL WORK:
Back Squat
Push Press
OH Barbell Lunge
STRENGTH:
Back Squat
5-5-4-4-3-2-1
Build up in weight on each set
WOD:
20 min AMRAP of:
10 Push Press (95/65)
10 OH Barbell Lunges (95/65)
10 Sit-Ups
Run 100 m
