Skill
Double Unders
Spend 15 ish mins on a mini-double under clinic – tips/technique
WOD
Choose a combo of resistance bands and light dumbbells for this
Double Unders
Spend 15 ish mins on a mini-double under clinic – tips/technique
WOD
Choose a combo of resistance bands and light dumbbells for this
Oly
Work to a heavy double Clean & Jerk 15 ish min
WOD
For Time
5 RFT
9 bench press 155/95 RX+ 185/125*
12 box jump 24/20”
Work to a heavy double Clean & Jerk 15 ish min
WOD
For Time
5 RFT
9 bench press 155/95 RX+ 185/125*
12 box jump 24/20”
Strength
Deadlift
Max reps in 9 minutes @75%
WOD
12 min AMRAP
5 snatch 135/95
10 T2B
Deadlift
Max reps in 9 minutes @75%
WOD
12 min AMRAP
5 snatch 135/95
10 T2B
Strength
Back Squat
Max reps in 9 minutes @75%
WOD
4 Rounds for Time
Row 25 cal or bike 18 cal
15 Hand Stand Push Ups
EC:
Back Squat
Max reps in 9 minutes @75%
WOD
4 Rounds for Time
Row 25 cal or bike 18 cal
15 Hand Stand Push Ups
EC:
WOD
In Teams of 2
10 Rope Climb
100 Double Unders
50 Deadlift (95/65)
400m Run
50 Hang Power Clean (95/65)
100 Double Unders
50 Front Squat (95/65)
400m Run
In Teams of 2
10 Rope Climb
100 Double Unders
50 Deadlift (95/65)
400m Run
50 Hang Power Clean (95/65)
100 Double Unders
50 Front Squat (95/65)
400m Run
Skill/Strength
Turkish Get Up
15 min to build to a heavyish rep/side
WOD
EMOM for 20 mins
Turkish Get Up
15 min to build to a heavyish rep/side
WOD
EMOM for 20 mins
Strength
Push Press
Max reps in 7 minutes@75%
WOD
For Time
15 front squats 135/95 RX+155/105
30 push ups
12 front squats
25 push ups
Push Press
Max reps in 7 minutes@75%
WOD
For Time
15 front squats 135/95 RX+155/105
30 push ups
12 front squats
25 push ups
Strength
Deadlift
Max reps in 7 minutes@75%
WOD
4 Rounds For Time
15 pull ups
15 box jumps 24'/20'
15 American Kettlebell Swings 53/35
Deadlift
Max reps in 7 minutes@75%
WOD
4 Rounds For Time
15 pull ups
15 box jumps 24'/20'
15 American Kettlebell Swings 53/35