Protected: WOD/Blog

Warm up:
3 RFQ:
10m burpee broad jumps
5 kip swings
5 slow wall squats
10 good mornings (pvc pipe)
10 strict press

W.O.D:
3-6-9-12-15…etc
6min AMRAP
Front squats (70/45)
Box jumps
-2min rest-
6min AMRAP
Burpees
Toes to bar
-2min rest-
6min AMRAP
Handstand push up
kettle bell swings (24/16)

Warm up:
3 RNFT:
200m row
10m lunges
8 air squats
10m toy soldiers
5 kip swings

Strength:
Power snatch x 3 TnG
(No heavier than 70/45)

*Points of performance
– catch in dip
– keep bar close
– heels down

W.O.D:
15min AMRAP
15 wall balls
10 power snatch (40/30)
5 chest to bar pull ups

Warm up:
2 RFQ
1min single skips
10 legs swings each leg
20 second calve stretch
10 shoulder dislocates

Strength:
Jerk x 2
(Work from rack)

*Points of performance
– catch in dip
– heels down
– strong front rack

W.O.D:
“Annie”
50-40-30-20-10
Double unders
Sit ups

Warm up:
3 RFQ
100m run
10m toy soldiers
5m inchworm
8 scap pull ups

*Points of performance
– high intensity and then slow heart rate down
– hard and fast sprints

W.O.D:
Emom 20
5 snatch + 5 pull ups (40/30)
100m sprint
10 box jumps + 10 deadlifts (40/30)
10/8 cal assault bike

Warm up:
3 RNFT
100m run
10 lunges (5 each side)
5 kick back burpees
10 Jumping air squats
5 RDL’s

Tech:
Hang power clean x 5
(Focus on recycling efficiency)

*Points of performance
– fast elbows
– catch in a dip
– heels down

W.O.D:
18 minute AMRAP
21 hang cleans (50/35)
15 front squats
9 burpees
200m run