WOD: “EMOM, Jess P – Benchmark” -Mon 4.20.15
Skill: Front Squat (Focus: Bottom position, slow decent, fast drive, Knees track of toes) WOD: EMOM and JESS P 28 Minutes on a Running clock
Skill: Front Squat (Focus: Bottom position, slow decent, fast drive, Knees track of toes) WOD: EMOM and JESS P 28 Minutes on a Running clock
50 ABMAT Sit Ups 40 Jump Ropes (weighted or D.U) 30 Slam Balls (30/20) 20 KBS (55/40) 10 Vertical Jumps 40 min AMRAP
Skill: Snatch – 5 TNG Reps Every 90 minutes for 5 rounds @ 75% of 1RM WOD: For Time Isabel- 30 Snatches (95/65) Record Time
Pull Ups (mod: Jumping Pull Up) Box Jumps (23/20) OHL Steps (45# plate) Ring Dips (mod: Bench) Alt Pistols (1 for 1) In this workout
Skill: S2O – % Work (10, 8, 4, 4, 3) %55, 75, 85, 85, 90% (week 4) WOD: 5RFT 25 min cap 5 Strict Pressses (95/65) 10
Skill: Clean – 3 Reps EMOM for 8 rounds @ 80% of 1RM WOD: 21-15-9-6-3 For Time (25 min cap) Front Squat (155/115) Forward
Skill: Front Squat % Work (10, 6, 6, 4, 4) %55, 75, 75, 80, 80% (Week 6) Deload WOD: Bertha – 20 MIN AMRAP 10 Front Squats (75/55)
Natalie – Ladder 10 – 1 10 9 8 7 6 5 4 3 2 1 of Deadlift (185/135) Pull Ups (mod: Jumping Pull Ups)
7 Min Per Station Groups of 2 2 minute rest in between stations Station 1: AMRCAP You and your partner use one rope to complete
Skill: Back Squat % Work (10, 6, 6, 4, 4) %55, 75, 75, 80, 80% (Week 6) Final Week – Deload WOD: Kelsey 6RFT 15 Wall Balls