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WARM UP: Foam roll Single leg bounding Single arm kb swing lightx10 2rds 10 scorpions each leg 5 super mans 2rds 2 laps around the bld (good pace) 15 mins to build to a heavy OHS 15 mins to work mid hang snatch (8-15 reps) WOD: Complete as many rounds and reps as possible in [...]
WARM UP: Outside warm-up Clean & Jerk Build to a heavy single in 10 attempts Then 3-5 singles at 90% (15 mins) Snatch 3 x 4 at 75% (10 mins) WOD: 3 Rds AFAP 6 Power Clean @ 80% 3 Push Press 6 box jumps (30/24″) rest 1 min
WARM UP: Foam Roll 5 Toe grab & reach 25 Double Unders 10 Push Ups 10 Shoulder Dislocates 300 Meter Row 2 RDS 10 Minutes to set a heavy strict press Use 75% of that weight in a max rep effort. 2 Tries, record total WOD: 8 Ring Push Ups 8 Chest to Bar Pull [...]
WARM UP: Foam roll Bottom squat holdsx5 Inch wormsx5 Step ups 10 each leg Leg swings 20 each leg Shoulder dislocatesx10 Shoulder pressx10 (behind the neck) 300 m row WORKOUT 12 . 4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: [...]
WARM UP: 2 Laps Jump Rope Bottom Squat Hold Lateral Lunges Lateral Band Work SKILL WORK: Back Squat 40% x 5 50% x 5 60% x 5 WOD: Back Squat 75% x 5 85% x 3 95% x 1 5 Min Max Reps @ 60% 1RM
