Wednesday 5.23.18

Snatch Skill Warm-Up
On the 1:30 for 7 Sets:
Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats
Technique loads. Not to exceed 50% of 1RM.

“Snake Bite”
For Time: 
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

“Snake Bite”
For Time:
15-12-9
Power Snatch (95/65) (75/55)
Overhead Squats (95/65) (75/55)
Pull-ups

Extra:
EMOM 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

Monday 5.14.18

4x6 Back Squat 2 second pause AHAFA
4X6 Strict Weighted Dip

10x for time: (20cap)
4 Power Cleans 185/135
4 Front Squats
4 Ring Muscle Ups > BMU > STRICT chest to bar pull ups > kipping c2b/pu > ring row
4 Handstand Push Ups (add deficit if possible) > stict db press

Extra
12 x 1 Snatch - start at 65%, add every rep if form allows

Friday 5.11.18

5 rnds NOT for time
15 goodmorning
10 spidermans
10 hanging shrugs on bar
5 air squats

AMRAP 20: 

200 Meter Run
20/14 Calorie Row
2 Rounds of “Strict Cindy” 
OR
2 Rounds: 4 Bar Muscle-ups, 8 Kipping Handstand Push-ups, 16 Air Squats

1 Round of “Strict Cindy” = 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats.

Tuesday 5.8.18

STRENGTH (18min)
1a. bench press 7 AHAFA w/ 3second descend explode up
1b. weighted chin-up 4x7 AHAFA > 4 hard singles with band> 6 barbell bent over rows :02 pause at chest

10amrap
500m row
12-9-6
Kb goblet walking lunge 70/53
Pull-up

Rest 4 min

10 amrap
400m run
12-9-6
Kbs 70/53
Toes to bar

EXTRA
DB row 10 AHAFA :02 pause at top

Tuesday 5.1.18

STRENGTH

4 Rounds:

1a. 7 Sumo Deadlifts with 3 second descend and explode up AHAFA

Check out the form here: https://www.youtube.com/watch?v=PQ3A_HmfQyk

1b. 6 Weighted Chin-ups AHAFA > 6 hard singles with band > 6 barbell bent over rows with 2 second pause at chest

 

WOD

For Time (12 cap)

18 GHD Sit Ups > V-Ups > Sit-Ups

9 Thrusters 135/95

9 Chest to Bar Pulls > Pull-Ups > Ring Rows

24 GHD Sit Ups > V-Ups > Sit-Ups

12 Thrusters 135/95

12 Chest to Bar Pulls > Pull-Ups > Ring Rows

30 GHD Sit Ups > V-Ups > Sit-Ups

15 Thrusters 135/95

15 Chest to Bar Pulls > Pull-Ups > Ring Rows

 

EXTRA

 10 DB Bent Over Row with 2 second pause at chest