Strength: 3 Rounds

10 Standing DB curls and press

10 Bulgarian split squats ea. Leg

10 Hollow/Arch swings

 

Isometric: 4 x 30 secs on 30 secs off

Ring row hold (hold chest between rings)

 

Stretch: Coach led stretch and Open gym

Strength: OHS

Every 90 secs @ 85% of 1rm

 

Cond: For Time

30/21 Cals on Bike 

60 Wallballs 20/14

8 min time cap

*Sprint!!

Strength: Deadlift

Every 90Secs x 10 @ 85% of 1rm

 

Cond:  Every 2:30min complete:

40 DUs +

12/10/8/6/4/2 Thrusters

*Each round the Thrusters go up in weight and down in reps for a total of 6 rounds.  

 

 

Strength: Back Squat

EMOM 10 @ 85% of 1rm

 

Cond: “Deep End” 

5 Rounds

1 min Cal row

1 min Power Cleans 135/95

1 min Lateral Bobs

1 min Rest

1) Warm up

2) Snatch Technique and review

 

Oly: 3 position Snatch complex

Work to a heavy HH+MH+Full

 

Cond: Partner Wod AMRAP 20

YGIG or your choice of:

 

"Cindy"

5 Pull ups

10 Push ups

15 Air squats

 

OR

 

"Mary"

5 HSPU

10 Pistols (Alternating)

15 Pull ups