workouts

Skill/Strength: Bar Muscle Up progressions – 15 min WOD: 18 min EMOM 45 sec work Dubs Hanging straight leg raises KB DL 70/53

Skill/Strength: 10 min EMOM 2 heavy Snatches, can be single drops WOD: 15 min AMRAP 15 Cal bike/row 15 Hang Snatch 95/65 15 Box Jumps ...

Skill/Strength: Choose 1 of 310 minutes EMOM 1) pull up negative about 15 sec 2) 3-5 strict pull ups/banded  3) 2-3 wtd same wt WOD: ...

WOD: Partner WOD (Split runs 400 each, other work split as desired) 2 rounds 800m run  100 squats 800m run 60 push ups 800m run  ...

Preview of workouts for the week of 9/6/2021 Monday 9/6: Partner WOD (Split runs), Squats, Push-Ups, and Burpees Tuesday 9/7: Wall ball and Pull up ...

Skill/Strength: Dub progressions Calf and ankle mobility WOD: For time 12 min cap Dubs 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 3min rest 5rfr 45 sec sit ups

Skill/Strength: Choose 1 of 310 minutes EMOM 1) pull up negative 2) 3-5 strict pull ups/banded  3) 3-7 kipping/butterfly WOD: 4RFR 1min each Box jumps ...

Skill/Strength: Handstand progressions – work from pike up to kick ups, to handstand to hs push ups WOD: 21-15-9 Cal row/bike Thruster 95/65

Skill/Strength: Snatch 5 sets of 3 building 15 minutes WOD:Isabel 30 snatch for time 135/95*7 min cap

Skill/Strength: Run tech and TTB progressions WOD: For time: 800mrun 15TTB 400m run 15TTB 800mrun 15 burpees