Strength/Skill:
4 Snatch Push Press + 2 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch
4 Snatch Push Press + 2 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch
4 Snatch Push Press + 1 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch
Metcon:
Calorie Row
Men: 80-70-60-50-40-30-20-10
Women: 64-56-48-40-32-24-16-8
Strength/Skill:
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6.5/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
Metcon: “Barbara” 5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-
Strength/Skill:
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
Metcon:
500m Run
25 Shoulder Press (75/55)
25/20 Calorie Echo Bike
12 Rope Climbs
25/20 Calorie Echo Bike
25 Shoulder Press (75/55)
500m Run
Strength/Skill: 4x
Metcon: 4 x E5MO5M
Strength/Skill:
3 Pause High Hang Power Snatch @ 60%
2 Pause High Hang Power Snatch @ 65%
1 Pause High Hang Power Snatch @ 70%
3 Pause High Hang Power Snatch @ 65%
2 Pause High Hang Power Snatch @ 70%
1 Pause High Hang Power Snatch @ 73%
1 Pause High Hang Power Snatch @ 73%
1 Pause High Hang Power Snatch @ 73%
Metcon:
100-75-50 x Double Unders
150-100-50ft x 1-Arm OH DB Lunge (50/35)
*25 GHD Sit Ups after each set
Strength/Skill:
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 5.5/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 6/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE
Metcon:3 rounds
12 Burpee Box Get Overs (48)
24 Strict Pull Ups
Saturday Partner WOD!
Teams of 2 (partners work at same time)
Chipper:
4 Rounds (1 Round = both partners complete both movements)
Strength/Skill:
Metcon: AMRAP 2 Minutes
Strength/Skill: 3x
Metcon: 4 Rounds
Strength/Skill:
Metcon: AMRAP 20 Minutes