Saturday June 2nd
Strength:
Back Squats
2-2-2-2-2
WOD:
Every 3min on the min
15 Jumping Squats
15 Burpees
*7 round cap
L3: Rx
L2: 12 reps each
L1: 10 reps each, Air Squats
Strength:
Back Squats
2-2-2-2-2
WOD:
Every 3min on the min
15 Jumping Squats
15 Burpees
*7 round cap
L3: Rx
L2: 12 reps each
L1: 10 reps each, Air Squats
WOD:
6RFT
200M Run
12 Power Snatches
L3: 95/65
L2: 75/55
L1: 45/35
Strength:
Deadlift 3-3-3-3
WOD:
8RFT
10 KB Swings 2/1.5
10 V-Ups
L3: Rx
L2: 1.5/1, Abmat SIt Ups
L1: 1.5/1, Abmat Sit Ups (scale reps to 8 for each movement)
Strength:
1RM weighted Ring Dip
WOD:
8x100M Sprints
Athletes will sprint to the top of the hill (where the asphalt ends)
Walk back for rest
Strength:
:20 min to build to a heavy Squat Clean
WOD:
Death by…Squat Clean
L3: 185/135
L2: 155/105
L1: 135/95
WOD:
Row 2K
30 Buprees
Row 2K
WOD:
Strict Press
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1
WOD:
800M Run (NFT)
Front Squat 3-3-3-3-3 reps
800M Run (NFT)
Strength:
Snatch balance
1-1-1-1-1-1-1
WOD:
21-15-9
Snatch 115/75
Pull Up
Cal Row
L3: Sub AB for Row
L2: 95/65
L1: 75/55
Strength:
Bench Press
4×8 As Heavy As Possible, same weight for all sets
WOD:
30-20-10
Lunge with bar in back rack 95/65
Burpees over Bar
L3: Rx
L2: 75/55
L1: 45/35