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Congrats to everyone who competed in the Weightlifting Meet Yesterday  Midcity gym will be closed for weightlifting meet Saturday Warm Up: Coaches' Choice Strength/Skill: Complete 4 sets of 10 Russian KBS, heavier than WOD weight Review Row technique WOD: 20 min AMRAP, split work between 2 people: 25 cal Row 50 KBS (32/24) 100 DU/100 lateral hops over KB  Friday Warm Up: 6 min AMRAP: 30 seconds DU practice 10 Banded Sidesteps/side 10 Wall Squats Strength/Skill: Every 2 min x8: 1 Clean Pull (not TnG) + 1 Power clean Heavier than last week WOD: "Grace" 30 Clean and Jerks *6 min cap  Thursday Warm Up: 6 min AMRAP: :60 Jump Rope 10 Weighted Pass Thrus 10 Scap Pull-ups Strength/Skill: A1: 3-5 Supinated Strict Pull-ups, Rest :30 x4 A2: 5 Pallof Press/side, Rest 2 min x4 WOD: 12 min AMRAP: 6 TTB 12 Power Snatch (95/65) 24 DU (sub 12 lateral hops over bar)  Wednesday Warm Up: 6 min Dynamic Movement, Coaches' Choice Strength/Skill: Every 3 min x5: 5 High Box Jumps 10 TnG DLs (heavier than last week) WOD: 3 Rounds: 3 min AMRAP: 15 DL (205/135) + 15 Box Jumps (24/20) 3 min Rest  Tuesday Warm Up: 6 min AMRAP: Run 100m 5 Strict Press 10 Good Mornings Strength/Skill: Alt EMOM 14 min: 1) 7 TnG Push Press (from rack) 2) 5 Bent Over BB Row WOD: 3 Rounds: Run 200m 20 Pull-ups 20 Thrusters (75/55)  Monday Warm Up: 6 min AMRAP: 30 seconds DU Practice 10 Banded Sidesteps/side 10 Wall Squats Strength/Skill: In 12 min, find 1RM Power Snatch (after empty BB drills) WOD: 3 Rounds: Row 30 cal 20 Push-ups 10 Front Squat (135/85)  Saturday Warm Up: Coaches' Choice Strength/Skill: Warm up Renegade Row WOD: In Teams of 2, P1 Completes 1 round, then partners switch until both partners have completed 5 rounds: 5 Renegade Rows (Push-up on DB, Row L, Row R, squat clean thruster with DBs) 10 Bupees Run 200m  Friday Warm Up: 6 min Dynamic Movement, Coaches' Choice Strength/Skill: Every :90 x8: 2 Clean Pull (not TnG) + 2 Power Clean Start light and build, hold the PC landing position for 1 second each time WOD: 10 min AMRAP: 10 Power Snatch (75/55) 3 Bar MU or 5 C2B Pull-ups  |
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June 2023
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