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
Strength & Lifting Split Jerk 3-3-3-3-3 (From Rack) Work up to 3RM Sets on clock 0:00,2:00,4:00,7:00,10:00 WOD 3rft (CAP 18min) 500m Row/400m Run 21 OHS 42.5/30kg
Mobility 15 Mins WOD- ‘BAZ’ AMRAP in 30 minutes 30 Double Unders 8 Squat Cleans (155/110 lbs) 11 Hand Release Push-Ups
Mobility 10 Mins WOD- Angie For Time 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats
Running 6 Rounds/1 Min Rest between Rounds 400m Run 15 Burpees WOD THE AIR FORCE WOD 20 Thrusters 40/25kg 20 Sumo Deadlift High Pulls 40/25kg 20 Push Jerks 40/25kg 20 Overhead Squats 40/25kg 20 Front Squats 40/25kg The athlete must perform 4 burpees every minute on the minute until completion. This includes beginning the…
Strength Overhead Squat 5X5 @65% 1 Rm WOD EMOM 20 minutes (Alternate movements) 2 Hang Squat Cleans AHAP (80% or more) 6 HSPU or 30 second handstand hold
Strength Back Squat Conga Line!!!! PR City here we come Interval 4 Rounds Max body blasters* in 90 seconds Rest 30 seconds *A body blaster is a burpee up into a chest to bar pull-up, into a toe to bar. All three must be consecutive for the rep to count. You may not use…
Strength Push Press 5X5 @ 70% Interval Emom 6 Mins 3 Ring Muscle Ups or 5 Bar Muscle Ups or 6 Strict Pull Ups or 10 Pull Ups/Ring Rows WOD Amrap 12 Mins 10 Shoulder to Overhead 50/30kg 12 Push Ups 14 T2B