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Monday

Push jerk or Split jerk: 2RM

Strict press 3 x 8

Metcon:
AMRAP 15
10 S2OH 50/35
20 burpees over bar
30 wall ball
40 KBS 24/16
50 abmat sit ups

Tuesday

Gymnastics strength:
3 sets of
0:45 max reps C2B pull ups
0:15 rest
0:45 max reps HSPU
0:15 rest

Metcon:
AMRAP 5
10 burpee bar touch
10 T2B
rest 1:00
AMRAP 5
10 1arm KB push press
10 pull ups
rest 1:00
AMRAP 5
10 steps KB front rack lunge
5 push ups
10 steps KB front rack lunge (other side)
5 push ups

Wednesday

Squat stamina:
EMOM 9
1: 10 back squats
2: rest
3: 8 back squats
4: rest
5: 6 back squats
6: rest
7: 4 back squats
8: rest
9: 2 back squats

Metcon:
“NANCY”
400m run
15 OHS 40/30

Olympic: Snatch

Thursday

WOD (S):
Teams of 3
1800m row (alt. every 200m)
180 wall ball
120 push ups
90 burpees
60 KBS 32/24
30 pull ups

*After row, 1 person working, 1 person hold, 1 person rests.
WB: wall sit
pushup: ring plank
burpee: plank
KBS: farmerwalk hold
pull up: bar hang

Friday

Barbell conditioning:
E4MOM for 4 sets
10 hang power clean
10 thrusters
Both movements unbroken, no resting between movements.

Metcon:
“Little Chipper 2.0”
50 DU
40 KBs 24/16
30 wall ball
20 burpee over bar
10 hang power clean 60/40

Saturday

Team WOD 11:00, open doors 12-14. Bring a Friend 14:30.

Sunday

Open doors 14-16. Gymnastics 16:00.

 

 

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