Month: May 2018

Strength/Skill: Back Squats, 6 x 1 @ 95%, every 2 minutes WOD: 20 minute AMRAP Part A)  5 minute AMRAP 35 Jump Ropes (FB: 50)

Strength/Skill: Push Jerk, 5 x 2 @ 90%, every 90 seconds, off racks WOD: 10 – 1 Ladder Pullups (FB: C2Bs) Russian KB swings (70/50)

1 Mile Run (or an appropriate mod) 50 Hang Semi-Squat Cleans (115/85) 100 Box Jump Overs (24/20) 150 Air Squats 1 Mile Run 40 Min

Strength/Skill: Power Snatch + OHS Complex, 8 x 1, EMOM 1 Power Snatch + 2 OHSs = 1 Complex WOD: EMOM Max Wall Balls (20/14

Strength/Skill: Front Squats, 5 x 4 @ 75%, every 90 seconds WOD: Ladder AMRAPs 1)  For 7 minutes: 3, 6, 9, 12, etc. Power Clean

Strength/Skill: Deadlift, 7 x 1 @ 90%, EMOM WOD: 21 min AMRAP, with rest 30 Jump Ropes 20 Pistols, alternating, 1 for 1 10 Pullups