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Friday Warm Up: 800m Run Strength/Skill: 8 min EMOM: 10 Heavy KBS WOD: 1000m Run 100 Double Unders 10 Power Snatch (135/95) 500m Row 50 Burpees over rower 5 Power Snatch  Thursday Warm Up: 500 m Row Then 2 Rounds: 20 Double Unders :30 Dead Hang Strength/Skill: 3 x :30 on :30 off: 1. Plank 2. L Plank 3. R Plank 4. Superman WOD: 50-40-30-20-10 Abmat Sit-up 10-8-6-4-2 OHS (95/65)  Wednesday Warm Up: 6 min AMRAP: :30 Double Under Practice 10 low Box Jumps 5 Jumping Good Mornings with barbell Strength/Skill: 10 min EMOM Evens- 5 high Box Jumps Odds- :30 Nose and Toes Drill or :30 HS Walk Practice WOD: Clean 5-3-3-2-2-2-1, not touch and go Rest 2 full minutes between sets, build to a max  Tuesday Warm Up: 6 min AMRAP: 200m Row 10 KBS :30 Noes and Toes Hold Strength/Skill: In 11 minutes build to a heavy Shoulder to Overhead from the rack WOD: 10-8-6-4-2 Dumbbell Snatch/arm (70/55) Ring Dip/ Bar Dip/ Push-up  Monday Warm Up: 6 min AMRAP: 100m Run 10 Walking Lunge with Twist 10 Goblet Squats Strength/Skill: FS 5-3-3-2-2-1-1 Rest 2:00, build WOD: "Karen" 150 Wallball Shots for time *12 min time cap  Happy Birthday Coach Julie! Open gym Midcity 10:00 - 12:00 pm Uptown 11:30 - 12:30pm Saturday Warm Up: Coaches' Choice Strength/Skill: Work kipping HSPU (scale reps and do box pistols if necessary) WOD: 20 min AMRAP: Alt rounds of "Mary" 5 HSPU 10 Pistols 15 Pull-ups  Friday Warm Up: 1200m Run Strength/Skill: Snatch Grip DL, Snatch Pull, Power Snatch (1+1+1) x 6 Every 2 minutes, build WOD: 3 Rounds for Time: 50 Double Unders 5 Power Snatch (155/105), go heavy  Thursday Warm Up: 6 min AMRAP: 10 Inch Worm with Press-up 10 Lunge with Twist 10 Good Mornings :30 Dead Hang Strength/Skill: 8 min EMOM: 6-8 TTB/KTE/Roll-up WOD: 3 Rounds for Time: 400m Run 21 TTB 12 Front Squat (155/105)  Wednesday Warm Up; 6 min AMRAP: 100m Run 10 Lateral Lunges 10 low Box Jumps Strength/Skill: A1: 5 Cossack squats/side Rest :30 A2: 6-8/leg Alternating Dumbbell Step-ups Rest 1:30 x 4 WOD: 21-15-9 Burpee Box Jump Over (24/20) 7-5-3 Muscle Up or 21-15-9 CTB/Pull-up  |
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