Wednesday, 9/8/21
WOD
5 Sets For Load:
5 Strict Press
Gymnastics Skill Work
3 Sets:
15 Second Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips
Tuesday, 9/7/21
Strength
Snatch Progression
10 Snatch Grip Deadlifts
10 Snatch Grip Deadlift + Shrug
10 Overhead Squats
10 Hang Power Snatches
10 Snatches
WOD
4 Rounds For Time:
800m Run
*Rest 2 Minutes
Monday, 9/6/21
Partner WOD
“Nickman”
10 Rounds For Time:
200m Farmers Carry (50#/35#)
10 Weighted Pull Ups (35#/25#)
20 Dumbbell Snatches (50#/35#)
*35 Minute Time Cap
Friday, 9/3/21
WOD
12 Minute AMRAP:
2 Power Snatches
4 Power Cleans
60 Double Unders
*(155#/105#)
Thursday, 9/2/21
Strength
8 Minutes:
Build to a Heavy Thruster
WOD
“Fran”
For Time:
21-15-9
Thrusters (95#/65#)
Pull Ups
Wednesday, 9/1/21
WOD
5 Rounds For Time:
400m Run
1 Legless Rope Climb
3 Rope Climbs
Optional Accessory Work
4 Sets:
5 GHD Sit Ups + :20 GHD Hold
Tuesday, 8/31/21
WOD
For Time:
10 Muscle Ups
100 Air Squats
10 Muscle Ups
100/75 Calorie Row
Friday, 8/27/21
Strength
8×1 Back Squats
WOD
12 Minute AMRAP:
6-9-12-15 Etc…
Calorie Bike
Wall Balls (20#/14#)
Thursday, 8/26/21
WOD
For Time:
30 Med Ball Sit Ups (20#/14#)
40 Dumbbell Snatches (50#/35#)
50 Dumbbell Box Step Overs (50#/35#)(24”/20”)
40 Dumbbell Snatches (50#/35#)
30 Med Ball Sit Ups (20#/14#)
Optional Accessory Work
3 Sets:
12 Alternating Seated Dumbbell Strict Press
12 Double Dumbbell Bent Over Rows