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
Technique:
Rowing technique and efficiency
Warm up:
Rowling to 1km
(Penalty = burpees)
*Points of performance
– legs then arms
– heels down
W.O.D:
2km row For time!
Finisher:
6 Min AMRAP
12 KB Swings (24/16)
6 burpees
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
200m Row
10 RDL’s
8 slow wall squats
Hip flow stretches
Tech:
Deadlift x 5
No heavier than 120/80
*Points of performance
– drive through heels
– chest up
W.O.D:
1 RFT
20-18-16-14-12-10
Deadlifts (80/50)
Wall balls
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
Warm up:
3 rounds:
15/12 cal row
10m knees to chest
10m OH lunges (pvc pipe)
8 Behind the neck push jerks
8 muscle snatches
Strength:
Power snatch x 3
Building in weight
WOD:
1 RFT
75 power snatches (35/25)
– emom –
4 burpees
Warm up:
3 rounds
50 single skips
Hip flow stretches
8 kip swings
5 kip swings
8 slow wall squats
Strength:
Over head squats x 3 building in weight
Sotts press x 5 in between sets
W.O.D
Emom 15:00
12 ohs (60/40)
12 bar facing burpees
12 toes to bar
Warm up:
4 x 20m shuttles
10m pvc pipe over head lunges
8 dislocates
5m inch worm w/ push up
8 wall squats
Strength:
Push press x 4
5 RFT (rounds for time):
10 Thrusters 50/35
15 Pull up
Run 200m
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
