Friday

SWOD
EMOMx7:  Snatches
Min 1: 7 TnG Snatches
Min 2: 6 TnG Snatches
Min 3: 5 TnG Snatches
Min 4: 4 TnG Snatches
Min 5: 3 TnG Snatches
Min 6: 2 TnG Snatches
Min 7: 1 Snatch
– Climb in weight each set.

WOD
EMOMx12
Odd: 5 Overhead Squats at 135/95 + 30 Double unders
Even: 5 Box Jumps, 40/30″ + 7 WB, 30/20

Tuesday

Clean Pull + Power Clean + Hang Power Clean (knee)- (1+1+1) x 3
If you did this last week 95% x (1+1+1), 90% (1+1+1) x 2

4 x 200 meter row for time

WOD
50 Box Jumps
25 PC (135/95)
50 DUs
25 K2E

Saturday

Bench 5 x 75%, 3 @ 85%, 1+ @95%, as many reps as possible at 50%

WOD
“Sucka Free”
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

Friday

IMG_181187676205491

 

 

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

 

SCALED

Complete as many rounds and reps as possible in 8 minutes of:

10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Thursday

Warm up

3 rounds- Barbell
10 Snatch Grip DL
10 Snatch grip presses
10 Snatch Pulls

3 Rounds
20 sec L-Sit
20 sec HS Hold

Snatch Pull + Power Snatch + Hang Power Snatch (knee) (1-1-1) x 5

WOD
“Stanky Leg”
5 rounds for time of:
5 Power Snatch (115/75)
10 Box Jump (24/30)

Clean Pull – Power Clean + Hang Clean (1-1-1) x 5 add weight each round

Back Squat
3 sets of 4 reps with 60% using a 5 second pause

Weighted lunges bar on back 3×5 use weight you left off with last week increase if possible

Tuesday

3 rounds
30 second Handstand hold
30 second L-sit hold
30 second Chin over bar hold

Push Press + Push Jerk: (5+1)x5 increasing weight

WOD
5 rounds for time
15 Burpees
15 Toes-to-Bars