1. Snatch Act. / 2 sets
– 4 High pulls
– 4 Snatch balance
– 4 OH squats
2. Work up to a 2 rep max – /you can rest up to 15″ btw reps/ in 15 min
3. Back squat / E2′ for 12′
– 2 reps @80% +
4. For time 2 rounds
– 400m run
– 5 rope climbs
– 10 burpee box jump overs
1. W-U (0-12’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 15M HIGH KNEES 15M BUTT KICKS 7/7M OVER/UNDER HURDLES @/SIDE 7M REV LUNGES 7M REV BEAR CRAWL C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 BURPEES 2. WOD_3 PERSON TEAMS (17-45’)_AMRAP 28′ 200M…
1. Week A: 3 rds 10/10 kb halo 10 pause goblet sq light kb (2 sec deep sq position) 5 bear complex only barbell or double kb B: Clean&jerk E2MOM 4×2: 50-54-57-60% 1 power clean + power jerk + 1 squat clean + split jerk C: E2MOM BSQ 5×5 2 sec pause deep sq position…
A) 3 sets of: – 5/5 SL GTOH + Halo @5/2,5plate – 20 lying W raises – 10 bnd lat pull down in hollow pos – 10 jumping squats B) max rep strict pull-up ,then 4×80% C) Daily heavy Squat Clean in 12′ ,then 4x2x85% D) AMRAP 8′ – 1 max ub set DU –…
Week 5: day 29 Wu: 3 rds 1 min goblet squat hold 16 dead bug 16 bird dog 10 scapula push up A: Tempo Back Squats E2mom: 5×5 (3311,50-70%) B: 3 min max meter Hswlk ( bear, tiger walk, or hswlk practice) C: Tarkabab 5 rds 7 burpee pull up 7 hang clean…
A) amrap 6′ /easy/ – 6 walk outs – 30 jumping jacks – 6 air squats – 24 mountain climbers – 6 reverse snow angels B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @75%. C) AMRAP 9′ – 1 rope climb – 50 DUBS – 18m…
WEEK 6 DAY 6,7 WU.: 2 RDS 5 KANG SQUAT 15 HIGH PULL 9M TIGER WALK 30″ CARDIO A.: 3X (R+L =1) 20″WORK – 10″ REST HANG SNATCH @RIGHT OVERHEAD SQUAT @RIGHT SINGLE ARM SUITCASE DL @RIGHT THEN LEFT, B.: EVERY 4′ 250/210 M ROW 3 WALL CLIMB / 6 WALKOUT 10/10 Z PRESS
