Warm up: 8 Minutes of Jess P 10 Burpees 25 Double Unders then “Rey” 20 Min Ladder 1-2-3-4-5-6-7…continue with the ladder for 20 minutes Thrusters
Strength/Skill: Clean Complex 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean = 1 Complex 5 x 1 Complex, every 90 seconds
Strength/Skill: Deadlift, 4 x 3 singles, every 2 minutes hold each rep at the top 3-5 seconds WOD: Open workout 11.2 15 minute AMRAP 9
Strength/Skill: For Time Sprint Ladder 15 – 10 – 5 HSPUs, 3″ deficit 1 – 2 – 3 Rope Climbs 10 min cap WOD: AMRAP
Strength/Skill: Back Squat, 7 x 2 @ 85%, every 90 seconds WOD: Open workouts Open workout 11.6 7 min Ladder – 3, 6, 9, 12…
Strength/Skill: Snatch Ladder 7 @ 75% 5 @ 85% 3 @ 90% 10 min cap WOD: Partner Chipper 75 Snatches (95/65) 50 cal Bike (M/F
20 Min Ladder 3, 6, 9, 12, 15…continue by 3’s SDHP (95/65) HRPU Wall Ball (20/14)
Strength/Skill: Hip Hang Pulls, 3 x 5, EMOM Hip Hang Snatches, 3 x 5, EMOM Muscle Snatches (no body contact), 3 x 5, EMOM WOD:
Strength/Skill: Back Squats, 6 x 3, every 90 seconds Pause in hole 2-3 seconds Start at 60% and increase as you see fit WOD: 15
Strength/Skill: Interval Holds 40s KB Farmer’s hold 20s rest 30s Ring support 30s rest 30s Hanging L-sit / Knee-tuck hold 30s rest 3 rounds WOD:
