workouts

Skill Row Technique & Hip Mobility WOD 15 min Row for distance * At zero and every 3 minutes = 10 burpees

Strength Deadlift5 sets x 3 reps*at same weight WOD 10 min:30 ON / :30 OFFMin 1 – Pull UpsMin 2 – Air Squats

MONDAY 11/1: DEADLIFT, PULL-UPS, AIR SQUATS TUESDAY 11/2: ROWING, HIP MOBILITY WEDNESDAY 11/3: KB MOVEMENTS (RUSSIAN, AMERICAN, & SNATCH) THURSDAY 11/4: PUSH PRESS, SHOULDER TO OVERHEAD, TTB FRIDAY ...

SkillRowing Technique Work WOD20 min AMRAP*For total distance 500 m Row / 1,250 m Bike1 min REST

SkillClean and Dip Coaching WOD10 min AMRAP 10 Cleans (135/95)5 Ring Dips

Strength20 min Split SquatsBuild to Heavy 5-rep (e/s) WODTabata (:20 On / :10 Off)*For total reps*1 min rest b/t Tabatas A) Pull UpsB) Sit UpsC) ...

SkillMovement review and work up to workout weight WOD15 min AMRAP: 10 Deadlift (185/135)200 m Run10 Push-Ups

MONDAY 10/25: RUSSIAN KB SWING & BOX JUMPS TUESDAY 10/26: DEADLIFT, RUNNING, & PUSH-UPS WEDNESDAY 10/27: SPLIT SQUATS, PULL-UPS, SIT-UPS, & AIR SQUATS THURSDAY 10/28: CLEANS & RING ...

Skill / Work Up:Movement Review WOD:5 RFT: 30 Russian KB Swings10 Box Jumps (24″/ 20″)

SkillMovement prep for WOD WOD“Helen”3 Rds:400 m Run21 A. KB Swings (53/35)12 Pull Ups *15-min Time Cap