Saturday, September 1, 2018

Warm-up WOD:
Plate Jump Rock-Paper-Scissor Burpee’s
 
WOD:
1 round for time
teams of 3 – only 1 athlete working at a time per movement. Example; athlete 1 finishes her row and starts KB Squats, athlete 2 can now start rowing… Athlete 2 finishes rowing before athlete 1 finishes KB Squats, well, you just going to have to wait till athlete 1 finishes before you can start…
 
  • 600/500 m. Row each
  • 75 KB Squats 53/35
  • 75 Push-up
  • 400 m. KB Farmer Carry
  • 75 Jumping C2B Pull-up

Friday, August 31, 2018

Warm-up

  • 3×5 Snatch Grip Push Press
  • 3×5 OH Squat
  • 3×5 Snatch Balance
  • 2×3 Plate Jump Snatch
  • 3×5 Muscle Snatch
  • Start Ramping-up
 
Skill/Strength
Snatch – 5×1 RM
 
 
MetCon:
8 min. AMRAP
 
RX
  • 20 Push-up
  • 20 Box Jump 20/16
 
 
Fitness/Recovery
  • 10 Push-up
  • 20 Step-up 20/16