9/16 - 9/21

Monday


Skill
10-15 Mins handstand/handstand walk progressions

WOD
3 Rounds
800m Run
50 Alternating pistols
400m Run
50’ Handstand walk

Tuesday
 

Strength
Below the knee full snatch w/3 sec pause
2-2-2-2-2

*Athletes will lift weight off of the ground to just below the knees, pause for three seconds then perform a full snatch. The goal here is form, slowing down that first pull, explosive hip extension, and speed under the bar. Weight should not be more than 60-70% of 1RM and that may even be too high for some. Again, the goal here is good, clean reps.

WOD
Open 17.1
10 DB Snatch 55/35
15 Burpee box jump overs 24/20
20 DB Snatch
15 Burpee box jump overs
30 DB Snatch
15 Burpee box jump overs
40 DB Snatch
15 Burpee box jump overs
50 DB Snatch
15 Burpee box jump overs

*20 Min time cap

Wednesday

 
WOD
30 Min EMOM
20 Alternating front rack forward lunges 115/75
10 Dips on parallette bars
20 Push Jerk 115/75
10 Knees to elbows
20 Deadlifts 115/75
10 Hand release push ups

*Athletes receive an RX if they complete all reps within the given minute at the prescribed weight. Otherwise 😁

Thursday



Strength
20 Mins to establish heavy complex of
1 Clean pull + 1 Clean+ 1 Hang clean *Full cleans

WOD
Open 13.3
12 Min AMRAP
150 Wallballs 20/14
90 DU
30 MU

Friday



WOD
10x 200m Rowing sprints

*Three athletes per rower, allowing a 1:3 work/rest ratio. Score is slowest sprint of the 10.

Saturday



WOD
Deck of Cards (teams of 2)
♣️ = Burpees
♥️ = Pull-ups
♠️ = Slamballs
♦️ = Kettlebell swings 53/35
Aces = 4 Thrusters each 155/105

*Score is time to complete the entire deck of cards. One person works at a time, except when an ace is drawn. Face cards equal 10 reps of the suit drawn, all other reps are determined by the card value.

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