WOD:
Workout 14.1
10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb.
Skill:
Turkish Get up
Kipping Efficiency
WOD:
Down and Up
25 Toes To Bar
250m Run
25 Kettle Bell Swings (53/35)
250m Run
25 Plate Ground to Overhead (45/25)
250m Run
25 Man Makers (40-50% body weight)
WOD:
500m Row
Then
5 Rounds
8 Wallballs (30/20)
8 Chest to Bar Pullups
16 Ab-mat Sit-ups
Then
100 Double Under’s
Strength:
Overhead Squats
15 Minutes to build to a heavy triple
WOD:
5 Rounds
8 Power Snatch (115/80)
16 Burpees
30 Second Rest
Buy In:
3 Rounds.
10 Good Mornings
6 Clapping Push-ups
9 Box Step Ups
Mobility:
Achilles Prep
WOD:
5 Min AMRAP
9 Deadlifts (155/100 )
12 Push-ups
15 Box jumps (24/20)
2 Min Rest
5 Min AMRAP
9 Deadlifts (155/ 100)
12 Push-ups
15 Box Jumps (24/20)
2 Min Rest
5 Min AMRAP
9 Deadlifts (155/100)
12 Push-ups
15 Box jumps (24/20)
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