Snatch
Drop snatch
3 Rounds for time:
300M Run
7 Snatch 95/55#
15 Push-Ups
Lay down on bench or the floor and curl legs to butt and back down towards the floor without touching the floor.
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats facing wall
10 Sit-ups
10 Push-ups
10 Kipping Swings
10 Pull-ups
10 Ring Dips (Do negetives if you can’t do them)
Push Press
5 Rounds for time:
10 Push Press 95/55#
20 Knees to Elbows
30 Air Squats
40 Double Unders
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
Front Squat
Front Squat 3-3-3-3-2-2-2-1-1
Box Jumps 2-1-2-1-2-1-2-1-2
These front squats should be heavy. Alternate on the box jumps between two heights. sets of two should be lower height than the sets of one rep
Wodify is down so I am posting the workout here For Saturday.
5 Rounds for time of:
500M row
15 overhead squats 95/65#
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats facing wall
10 Sit-ups
10 Push-ups
10 Kipping Swings
10 Pull-ups
10 Ring Dips (Do negetives if you can’t do them)
3 Rounds
400m run
15 bench press @ 60% 1RM
10 pullups
Team (4) WOD: “Coming to the New Land”: For time:
Sail to America: 3000m Row
Tramp through the forest to explore the land: 200 Walking Lunges
Climb Turkey Mountain: 200 Mountain Climbers
Quietly lie in wait for the turkeys: 200 Hollow Rocks
Get the turkeys! Are you a good (WB) shot? 200 Wall Balls (20/14)
You’re a terrible shot, pick vegetables instead: 100 DB Snatch
Climb trees to pick apples for applesauce: 50 MUs/100 pull (1 MU = 2 pull)
Invite your friends over for dinner: 150 Burpees
1 person works
1 person in the team must be holding a static hold (hang from pull up bar, wall sit, plank hold)
2 people rest
==
Like tricep extensions….elbows to the floor, dumbell to the floor, tricep extension.
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
Deadlift
2 x 5
1 x 3
1 x 3
5 x 3
4 Rounds for time:
15 Back Squat 185/105#
15 KB Swings 70/55#
200M Run
3min Row
40M skip
40M Toy Solider
40M 1 leg floor touch
40M bear crawl
5 chin ups
5 pull-ups
1 min couch stretch
Split Jerk
EMOM for 16 Min
Even Minutes
3 Squat Cleans 135/75#
Odd Minutes
3 Split Jerks 135/75#
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