workouts

Skill / Strength / Work-Up Practice- Touch & Go Cleans, Stringing Toes-To-Bar Together WOD 12 min AMRAP3-6-9-3-6-9- – – Cleans (135/95)TTB

MONDAY: Cleans & Toes-To-BarTUESDAY: Running, Air Squats, Tire Flips, Atlas StonesWEDNESDAY: Pull-Ups, Step-Ups, Push-UpsTHURSDAY: Double-Unders, Shoulder-To-Overhead, Hollow RocksFRIDAY: DeadliftsSATURDAY: Burpee Pull-Ups, Overhead Plate Lunges & ...

WOD “Caroline”For Time-3-7-11-14-11-7-3Deadlifts (225/135)Box Jumps (24/20)Cal. Row

WOD 30 min AMRAP400 m Run10 Pull-Ups10 Hang Snatches (95/65)10 Front Squats

Skill / Strength / Work-Up Movement Prep WOD 20 min EMOM1 min each-Sit-upsBox JumpsR. KB SwingsBurpees

Skill / Strength / Work-Up Review rope climb techniqueThen…Work up to thruster weight for WOD WOD 15 min AMRAP400 m Run1 Rope Climb10 Thrusters (95/65)

Skill / Strength / Work-Up Extended warm-upThen…Work up to weight for EMOM WOD 10 min EMOM6 Back Squats

Skill / Strength / Work-Up Tire FlipsThen…Movement Prep for WOD WOD 12 min AMRAP3-6-9-3-6-9-3-6-9- – – Pull-UpsDeadlifts (165/115)

Skill / Strength / Work-Up Extended shoulder warm-up + movement prep WOD 8 min AMRAP8 Overhead Squats (95/65)8 Push-Ups

MONDAY: Overhead Squats & Push-UpsTUESDAY: Tire Flips, Pull-Ups & DeadliftsWEDNESDAY: Back SquatsTHURSDAY: Running, Rope Climbs & ThrustersFRIDAY: Sit Ups, Box Jumps, R. KB Swings & ...