Protected: WOD/Blog

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

3 Rounds for quality:

200m Row

10m toy soldiers

10m lunge

8 air squats

8 RDL’s

Strength/Technique:

Power Clean x 3 TnG

building to no heavier than 70kg/45kg

*work perfect technique, and warm up for wod

Wod:

15min AMRAP

15 wall balls

15 power cleans (50/35)

15 sit ups