workouts

Skill/Strength: Foot pull review, cycling wall balls & box jumps WOD: 3RFT 800m run 20 wall balls 20/14 20 box jumps 24/20

Skill/Strength: Review dubs, hollow rocks, and A KB swings WOD: 4RFT 50 Dubs 20 Hollow rocks 15 A KB Swings 53/35

Skill/Strength: 20min 15 cal bike/row/ski 15 Backsquats 95/65 15 push ups WOD: Choose 1 of 310 minutes EMOM 1) pull up negative 2) 2-4 strict …

Skil/Strength: 10 min EMOM 2 Heavy Clean & Jerks *Wt should be same for all reps WOD: 5 RFT 200m run 8 Hang Cleans

Preview of workouts for the week of 08/23/2021 Monday 8/23: 5 RFT, 200m run, 8 Hang Cleans Tuesday 8/24: 20min, 15 cal bike/row/ski, 15 Backsquats …

Skill/Strength: Choose 1 of 310 minutes 5 pull up negatives 5 sets max strict pull ups up to 7 5×3 wtd pull ups building *Mix …

Skill/Strength: Building Clean & Jerk  3-3-3-3-3 15 minutes (3 minutes per set) WOD: 20 min AMRAP 800m run 10 Squat Cleans (115/75)  20 push ups

Skill/Strength: 15 min Ring Muscle Up Skill & run technique review WOD: For time: 5 rounds 400m run, 2 min rest

Skill/Strength: Dub and TTB progression WOD: For time: 50 Dubs 10 TTB 40 Dubs 8 TTB 30 dubs 6 TTB 20 dubs 4 TTB 10 …

Skill/Strength: Snatch progression & 10 minutes to work up to 2 heavy snatch WOD: 21-15-9 Snatch(115/75) Cal Row/bike ski