workouts

StrengthFront SquatsBuild to heavy 4-reps WOD8-min AMRAP2-4-6-8—Thrusters (95/65)Burpees

Skill / StrengthHang Snatch WOD4 Rds:4-min AMRAP1-min REST*Start each AMRAP at the beginning 10 Hang Snatch (115/80)200 m Row / 500 m Bike

SkillKettlebell technique: Russian, American, Single-Arm & Snatch WOD12 min E2M 16 Alt 1-arm R. KB Swing16 Goblet Squats

SkillRowing and Double-Under technique focus and practice WOD15 min AMRAP 50 Dubs50 Cal Row/Bike

PREVIEW OF THE WORKOUTS FOR THE WEEK OF 10/18/2021. MONDAY 10/18: ROWING & DOUBLE-UNDERS TUESDAY 10/19: SINGLE-ARM R. KB SWING & GOBLET SQUATS WEDNESDAY 10/20: ...

SkillKettlebell TechniqueReview Russian, American, Single-Arm, and Snatch movements WODFor time:120 R. KB Swings30 Burpees

SkillReview Rowing TechniqueHip & Calf Mobility WOD4 Rd:4 min Max Distance Row/Bike1 min REST*Score= Difference between highest and lowest distance

Strength1 RM Strict Press(Possible Level-Up Upper Body Push) WOD15-12-9Clean & JerkToes to Bar

Strength:Front Rack Reverse Lunge4 sets x 5 reps (e/s) WOD:5 RFT50 Dubs15 Hand-Release Push Ups

Skill / Strength:Movement Review– Pull Ups– Box Jumps– Run Technique/Warm Up WOD:20 min AMRAP400 m Run20 Box Jumps (24″/20″)15 Pull Ups