Category: Uncategorized

Skill:

Kipping/Kipping Pull Ups

WOD:

For Time

30 Thrusters 65/45#

30 Pull Ups

30 Hang Power Snatch 65/45#

Skill:

Hollow Rocks

WOD:

5 Rounds For Time

50 Double Unders

15 Knees To Elbows

Skill:

Turkish Get Ups

WOD:

For Time

12-9-6

Snatch 95/65#

Burpees

2 Min Rest

6-9-12

Clean 95/65#

HSPU

WOD:

NO COACH

ANGIE

FOR TIME

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

WOD:

7 Rounds For Time

7 Plate Burpees 45/25#

7 HSPU

7 Box Jumps 24/18″

Skill

Snatch Balance

WOD:

For Time

20-15-10-5

Overhead Squat 95/65$

Chest Slap Push Ups

Strength

Strict Press

10×2@60% 1 RM

WOD:

3 Min AMRAP

1 Muscle Up

2 Pistols (Alternate)

Skill:

Good Mornings

WOD:

4 Rounds For Time

4 Power Cleans 165/115#

10 Toes To Bar

Skill:

Zotts Press

WOD:

20 Min AMRAP

5 Plate Jump Burpees

10 Plate Ground To OH 45/25#

15 Ab Mat Sit Ups

Strength:

Back Squats

3@70% 1RM

3@80% 1RM

Max Reps @90% 1RM

WOD:

5 Rounds For Time

5 Bent Over Rows 135/95#

5 Deadlifts 135/95#