Strength:
Pause Back Squats 3 X 5 reps @ 50% using a 5 second pause at the bottom
Partner WOD
As many rounds as possible in 20 minutes
10 Thrusters 65/45
10 Burpees
20 Partner Wall Ball sit-ups
50 D/U’s or 100 Singles together
Teammate 1 starts with thrusters
Teammate 2 starts with burpees
Then switch
The sit-ups and D/U’s are completed together
This week will be more than usual snatching and snatch assistance exercises. When completing these exercises have a purpose. Do not just snatch away. Where is your weakness? Not bring knees back, chest/hips not rising together, pulling early, losing back extension, not coming to full extension, speed under the bar?? Your purpose is finding and…
20 min A.M.R.A.P. 2 – G.2.O (80% of 1 RM) 4 – Front Squats (Same weight) 6 – C.2.B 8 – Broad jumps 200m Fast Jog
Strict Press 7×3 Increase weight if wanted 12 min to complete 6 RFT 7 Strict HSPU 7 HR Push Up 7 2-KB Russian Swing 53/35 100′ Farmers Carry 53/35 *21 min Cap* Not part of classes just some extra side work if wanted- 3 Giant Sets, resting 1:00-2:00 between: 16 KB Front Rack Reverse Lunges…
4th of July hours are 8 & 9 AM only and it is a hero WOD. Strength/Skill – Weighted Push ups 3-3-3-3-3 21-15-9 Hang Power Cleans 135/95 Walk out walk in pushups ( Full hip extension after every walk in)
Running clock for 33 min 0-00:9:00 40 D/U 10 DB Snatch 50/35 4 Burpee Box Jump Over 24/20 9:00 – 12:00 rest 12:00 – 21:00 20 Wall Ball 20/14 5 M/U (5 Pull Up + 5 Dip) 21:00 – 24:00 rest 24:00 – 33:00 12 DB Deadlifts 50/35 10 DB Thruster 50/35 6 Weighted Walking…
Strength: Deadlifts 5X3 starting at 65% working up in weight 21-18-15-12-9-6-3 reps for time of: Toes-to-bar Hang Power Snatches 95/65 Wall Balls 20/14