Mobility 10 Mins WOD 28 Min EMOM 1st Min: 10-15 Cal Row 2nd Min: 8-12 HSPU 3rd Min: 8-12 ALT DB Snatch 24/16kg 4th Min: 30 Double Unders Repeat for 7 rounds. Work should take no longer than 40 seconds per minute. Score = Total Reps over all minutes
Skill/Oly Snatch Priority Squat Snatch 8×3 @50% Sets on clock 0:00,1:30,3:00,4:30,6:00,7:30,9:00,10:30 WOD For time (CAP 21min) 5 rounds 7 Thrusters 50/35 (115/85) 21 Double Unders then 5 rounds 7 Front Squats 50/35 (115/85) 21 Double Unders then 5 rounds 7 Push Jerks 50/35 (115/85) 21 Double Unders
Strength Push Press 5×5 @75% Sets on clock 0:00,2:30,5:00,7:30,10:00 WOD 12min AMRAP 3 Power Cleans 80/52.5 6 Ring Dips (3 Strict / 3 Kipping) 9 Burpees
WOD Double Helen 3rft (CAP 25min) 800m Run 42 KB Swings 24/16 24 Pull Ups Movement Strict HSPU EMOM x 8 1-5 Strict HSPU (Deficit if possible)
Strength Pause Back Squat 6×2@75% 3second Pause at the bottom Sets on clock 0:00,3:00,6:00,9:00,12:00,15:00 WOD 10Min Amrap 2 Burpees / 2 Double KB Thruster 4 Burpees / 4 Double KB Thruster 6 Burpees / 6 Double KB Thruster 8 Burpees / 8 Double KB Thruster 10 Burpees / 10 Double KB Thruser KB Weight: 24/16…
Mobility 15 Mins WOD- Partner Karen-150 Wall Balls 20/14lbs Fran- 21/15/9 Thrusters Pull Ups Grace- 30 Clean & Jerks 60/40kg Helen- 3 Rounds for time: 400 Meter Run 21 KB Swings 24/16kg 12 Pull-ups Annie- 50/40/30/20/10 Double-unders Sit-ups
Mobility 15 Mins WOD 13Min Time Cap 1K Row/Run 45 Burpee Box Jump Overs 20/24′ Then 10min AMRAP 30 Lateral Jumps over Bar 10 Deadlift 100/70kg 10 Ring/Box Dips
Strength/Skill Snatch Priority 5min teaching Burgener Warmup 5min teaching Setup, Hang , High Hang ‘Then’ 10min to work up to a 1RM Power Snatch WOD 3 Rounds for Reps 2min Wall Balls 20/14lbs 1min Double Unders 2min Alt KB Snatch 24/16kg 1min Rest
Strength Deadlift 1RM (20min) WOD For time (CAP 16min) 21-18-15 Hang Power Cleans 60/42.5kg Box Jumps 24/20′ ‘then’ 12-9-6 Hang Power Cleans 70/47.5kg Box Jumps 30/24′
Strength Bench Press (A) 3RM (12min) (B) @80% of (A) do 3×5 Sets on clock 15::00,18:00,21:00 WOD “30 Ring/Bar Muscle Ups for Time” (CAP 12min) If 30 Muscle Ups is a big number do 20 or 10 and make up the rest in Burpee Pull Ups ‘or’ 70 Burpee Pull Ups