Skill
Snatch review
WOD
With a two athlete team team complete the following:
2 RFT of:
80 Burpees
60 Medicine Ball Situps
Skill
Snatch review
WOD
With a two athlete team team complete the following:
2 RFT of:
80 Burpees
60 Medicine Ball Situps
Strength
3-3-3-3-3 of Deadlift
WOD
8 minute AMRAP of:
30 Double Unders
15 AKB Swings (#53/#35)
Endurance
Every 30 seconds for 5 minutes sprint 100 meters
WOD
4 RFT of:
50 ft. Overhead Walking Lunge (#45/#25 Bumper Plate)
7 Power Cleans (#165/#105)
7 Shoulder-2-Overhead
14 Toes-2-Bar
Skill
Clean & Jerk and Snatch Review
WOD
For Time:
30 Clean & Jerks (#135/#95)
Rest 3 minutes, then:
30 Snatches (#135/#95)
Strength
5-5-5-5-5 of Front Squat
WOD
7 minute AMRAP of:
40 Double Unders
20 RKB Swings (#53/#35)
5 KB Snatches, right arm
5 KB Snatches, left arm
Strength
5-5-5-5-5 of Deadlift
WOD
EMOM for 8 minutes:
8 Wall Balls (#20/#14)
8 Hand Release Pushups
WOD
For Time:
1 km run
30 Backsquats @ body weight
30 Ring Dips
30 Box Jumps (24″/20″)
30 Push Press (#115/#75)
Strength
3-3-3-3-3 of Front Squat
WOD
800 meter run
Rest 2 Minutes
400 meter run
Rest 1 minutes
200 meter run
Rest 30 seconds
200 meter run
Work on this WOD for the rest of week, can also be done in teams.
1.5km Swim, 63km Bike, 13km Run.
STRENGTH
Spend 15 minutes to work up to a heavy Turkish Getup
WOD
5 RFT of:
3 Turkish Getup, Right (#53/#35)
3 Turkish Getup, Left
7 Push Press (#115/#76)
11 Box Jumps (30″/24″)