Skill:Handstand Hold + Strict HSPU 5 sets of: 0:30 Handstand Hold + Max Strict HSPU *Scale to Box *Talk about staying hollow and pointing toes. WOD: For Time: 60 Wall Balls (20/14#) 40 Deadlift (115/85#) 20 Handstand Push-Ups 40 Shoulder to Overhead (115/85#) 60 Wall Balls
Strength:Build to 70% of 1 RM Clean and Jerk 5 sets of: 1 Clean + 1 Jerk *Start at 70% and add 5% each set, building to 90%! WOD: 5 Rounds for time of: Run 400m 20 GHD Sit-Ups 10 Hang Power Clean (155/105)
Strength:10 min EMOM: Back squat x 3 reps @ 70% 15/10 Push-Ups (males/females) WOD: For Time: 100 Burpee C2B Pull-Ups *Every 2 minutes stop and perform 50 D/U
Strength:Warm up to 70% of 1 RM Snatch 5 sets of: Snatch x 1 rep *Build to 90%. Start at 70% and jump 5% each lift! WOD: Benchmark workout “Amanda” 9-7-5 Muscle-Ups Squat Snatch (135/95#)
Open Gym 12-2pm
Endurance WOD: 10min Row 2min Rest 8min Row 1min Rest 6min Row :30 Rest 4min Row :15 Rest 2min Row Done! * Pick a conservative speed from the start. Your focus is to get progressively faster from round to round. Open Gym 9:30-12pm
Strength:Deadlift: 7 sets x 1 rep *Build to weight you will use for the workout. WOD: “Zimmerman” 25 min AMRAP: 11 C2B Pull-Ups 2 Deadlifts (315/205#) 10 Handstand Push-Ups
Strength: Every 0:45 for 9 minutes (12 sets): Clean w/ 2 sec pause at bottom of knee + Clean + Jerk Set 1-4: 50% Set 5-8: 65% Set 9-12: 75% WOD: 4 min AMRAP: 10 Clean and Jerks (95/65#) 12 Toes 2 Bar *Rest 4 min, Then: 4 min AMRAP: 6 Clean and Jerk (135/95#) 10 […]
Skill:Rope Climbs Go over technique. WOD: 20 min AMRAP: 5 Rope Climbs 15 Burpee Box Jumps 30 Wall Balls (20/14#)
Strength:Every 0:45 for 9 minutes (12 sets): Snatch w/ 2 sec pause at bottom of knee + Snatch Sets 1-4: 50% Sets 5-8: 65% Sets 9-12: 75% WOD: 10-8-6-4-2 Power Snatch (135/95#) 50-40-30-20-10 Double Unders
