Strength:
Push Jerk
7 Min EMOM for 3 Reps
WOD:
4 Rounds:
20 Box jumps (24/20)
16 KB Snatches (53/35)
50 Abmat Sit ups with feet anchored (Under DBs)
Strength:
5 Heavy Sets
3 Deadlifts
2 Squat cleans
1 Thruster
WOD:
3 Rounds for time:
21 V-Sits
15 Sumo DLHP (95/65)
9 Thrusters (95/65)
Buy In:
20 Bar or Dowel snatch balance
50 Mountain climbers
WOD:
5 Rounds:
9 Burpee to Power Cleans. (155/95)
9 HSPU
Buy in:
20 Dead hang pull ups
Mobility:
Couch stretch
Bully stretch
Strength/WOD:
14 Minute EMOM
Even Rounds:
3 Reps Deadlift 70-75% 1 rep max
Odd rounds:
5 High Box Jumps – the athlete establishes height.
Cash Out:
7-UP
7 Min AMRAP
7 Wall balls 20/12
7 Burpees
Post WOD:
Roll lower back
Roll Quads
Recent Comments