workouts

Skill / Strength / Work-Up Movement Prep Metcon “Jordan”For time:100 A. KB Swings (53/35)100 Sit-Ups100 Air Squats100 Push-Ups

Skill / Strength / Work-Up Squat Clean Prep & Build Metcon 5 Rds-:25 L-sit Hold3 Heavy Squat Cleans (80% of 1-rep max)50 Single Unders *15 ...

Skill / Strength / Work-Up 10 min EMOMx3 reps Push Press Metcon 4 Rds for Total Distance:3 min Run1 min REST

Skill / Strength / Work-Up Snatch Drill/Prep/Build Metcon 8 min AMRAP4-6-8-4-6-8- – – TTBSnatch Finisher Tabata – Alt. Rev. Lunges(traditional score – try to maintain ...

Skill / Strength / Work-Up Movement Prep WOD For time:800 m Run50 R. KB Swings40 Sit-Ups30 KB Hang Snatch20 Burpees30 KB Hang Snatch40 Sit-Ups50 R. ...

Skill / Strength / Work-Up Handstand Practice/Progression WOD 15 min AMRAP3 Wall Walks (10″)1,000 m Bike

MONDAY: Handstand Progression/Practice, Wall Walks & BikingTUESDAY: Running, R. KB Swings, Sit-Ups, KB Hang Snatches & BurpeesWEDNESDAY: Toes-to-Bar, Snatches & Alt. Rev. LungesTHURSDAY: Push Press ...

WOD “Laura”21 min AMRAP w/ a partner30 Cal Row20 Burpee Over Rower10 Cleans (155/105)

Skill / Strength / Work-Up 10 min EMOM1) “x” GHD Sit-Ups (Reps determined by experience)2) 8 Weighted Good Mornings WOD 21-15-9DeadliftPull-Ups *8 min time cap

Skill / Strength / Work-Up Movement Prep WOD 30 min AMRAP800 m Row/Run30 R. KB Swings15 Goblet Squats