Last couple of days to touch up your skills. Please focus on form and technique with all lifts this week. Use the WODs to practice "Gameing". Have fun and BE SAFE!!!
Warm Up-
HSPU- 5x5
Muscle ups- 5x5
Turkish Get ups- 5x5 at easy weight
SWOD-
Squat Clean- Heavy Single
Front Squat- Heavy Triple
Muscle Endurance-
Every minute on the minute for 10 minutes perform:
100m sprint
7 Burpees
WOD-
7 minute AMRAP @ 90% effort:
7 Hang power cleans 135/85
7 Box jumps 24"/20"
7 Knee to elbow
*Rest 10 minutes*
1 mile run @ 90% effort
*Rest 10 minutes*
5 rounds for time:
10 unbroken push press 95/65
20 Double unders
Warm up- 3 rounds of each
ReplyDeleteSWOD-
Squat clean- worked up to 290
Front squat- worked up to 275
ME- 4 rounds of 7, 6 rounds of 5
WOD-
Part 1- 6 full
Part 2- 7:35
Part 3- 4:59
WU: 3 rounds of each
ReplyDeleteSWOD:
clean = 195 (failed at 215/205 one each)
front squat = 195
ME:
completed all 10 mins with 7 burpees
WOD:
1-5 full rounds
2-7:45 mile
3-3:26