Thursday 10/1
6 rounds for time
8 burpee box jumps (24/20)
5 clean and jerk (135/95)
8 DB overhead Lunges (50/35)
L2 (115/85)
L1 (95/65)
6 rounds for time
8 burpee box jumps (24/20)
5 clean and jerk (135/95)
8 DB overhead Lunges (50/35)
L2 (115/85)
L1 (95/65)
Skill
RMU/Ring Dips
For time
6x400m run
2:00 rest after each row
Strength
3,3,3,3,3
Push jerk
Build in weight
21-15-9
Power cleans (115/85)
Hand release push ups
Then
21-15-9
Push jerk (115/85)
Toes to bar
L2 (95/65)
L1 (75/55)
Skill
Pistols
WOD
18-12-6
Single Arm Devil Press (50/35)
DB Box Step Up (50/35)
400m Run
L2 (35/25)
L1 (25/20)
3RFT
25 Wall balls (20/14)
20 alt db snatch (50/35)
600m
L2 (20/14) (35/25) 400
L1 (14/10) (25/20) 400
For time
50/35 cal row
40 KB swings (2/1.5)
30 push press (115/85)
40 KB swings
50/35 cal row
L2 (1.5/1) (95/65)
L1 (1/.75) (45/35)
Skill
10min
Pull up progressions
WOD
27-21-15-9
Thrusters (75/55)
Pull ups
Burpees over bar
SC: (45/35
WOD
Annie on the Run
50-40-30-20-10
DU
sit ups
400m run
Strength
15min
build to heavy power snatch
4 RFT
15 power snatch (95/65)
15 box jumps
15 toes to bar
L2: (75/55)
L1: (45/35)
Skill
20min
Handstand Progressions
WOD
10min AMRAP
1,2,3…
HSPU
Chest to bars