Tempo snatch 3 second pull to the hip pocket then GO! 2-2-2-1-1 WOD EMOM 20 Min 1: 20/17 cal row or bike Min 2: 20/15 pushups Fitness, lifestyle: adjust these reps as needed but maintain your number for 20 minutes.
Friday Tempo hang clean and jerk 3-3-3-2-1 :03 lowering to the hang and then GO! Regular tempo on the jerk. WOD All levels: On the minute for 20 minutes 2 clean and jerks at 75% 30 single unders
Thursday 4 attempts With 2 KBs or DBs 100’ overhead carry 100’ front rack carry 100’ farmer carry WOD EMOM 3 rounds Min 1: HSPUs Min 2: sit-ups Min 3: strict pull-ups Min 4: rest Fitness, lifestyle : modify movements as needed
Tuesday Tempo snatch 3-3-3-2-1 :03 pull to the hip pocket then GO! WOD Chipper 200m farmers carry 53/35 30 box overs 24/20 30 toes to bar 400m run 20 box overs 20 toes to bar 400m run 10 box overs 10 toes to bar 200m farmers carry 53/35...
Labor Day hours: 7&8am! Front squat 3-3-3-3-3 WOD 3 rounds 30 squat cleans 95/65 30 pushups 30 cal row *row can be sub’d for a 400m run Lifestyle 75/55
Clean and jerk with :03 pause in dip of the jerk 1-1-1-1-1 WOD 3 min Amrap 50 DU 7 deadlifts 225/155 :90 rest 3 min amrap 35 DU 5 deadlifts 275/185 :90 rest 3 min amrap 20 DU 3 Deadlifts 315/225 Fitness: 155/105, 185/125, 225/155 adjust du reps...
