With a partner for time:
2 rounds:
50 Back extension
50 Hand Stand Push Up
50 Box Jump Over
50 Dumb bell Clean 50/35
50 KettleBell Front Rack Walking Lunge 25/36
10 Rope Climb
Archive for the ‘Uncategorized’ Category
Strength: Build to Heavy Clean
7 singles – 12 minutes
Wod:
6 Rounds for time
20 Calorie Row
10 Cleans 185/135
for time with partner: split reps however / run together
400m run
then 4 rounds of:
25 pullups
50 lunge steps 45/25 overhead
25 burpee box jump 24/20
50 cal row, bike, or ski
then 400m run
DONE!
With a partner:
60 rounds
5 wall ball 20/14
3 HSPU
1 Power Clean 225//155
SKILL
Every :90 for 6 rounds
1 dead lift
1 hang power snatch (or squat)
1 overhead squat (or snatch balance)
*For max load or do 3 reps each for technique work
WOD
3 rounds for time of:
9 dead lifts 135/95
6 hang power snatches 135/95
3 overhead squats 135/95
WOD
For Time:
10-8-6-4-2
Dead lifts 315/285
27-24-21-18-15
Push-ups
Warm-up
1 min calf stretch
5 inch worms (focus on length through heel)
2 min single unders
WOD
“Anniexxx”
25-20-15-10-5
Triple unders
GHDSU
(OR)
“Annie”
50-40-30-20-10
double unders
AB mat sit-ups
WARM UP
With partner:
4 each Junk Yard Dog
10 each Granny Toss with med balls
10 each over shoulder with med balls
WOD
4 rounds with a partner (one working at a time)
50 power snatch 75/55
50 box jump 24/20
50 wall ball 20/16
RECOVERY
1:00 couch stretch each leg
1:00 pigeon each leg
Warm-up
3 min foam roll (1 min T-spine, 1 min each quad)
2 min couch stretch (1 min each side)
WOD
EMOTM for 20 minutes of:
E- gymnastic weakness
O- conditioning weakness
(((OR)))
“Nicole”
AMRAP in 20 minutes of:
Run 400m
Max unbroken set of pull-ups
*score is number of rounds and pull-ups
Recovery
4 min (2 min each calf, 2 min each lat)
2 min pigeon (1 min each side)
Warm-up
game
Strength
4×8 front squats as heavy as possible
Metcon
2 rounds for time:
50 sit-ups
50 walking lunges
