WOD
Run 1 Mile
WOD
A.1 Clean & Jerk 3, 3, 3, 3, 3
You can do Full/Squat or Power Cleans. Do not mix them up though. Either or.
A.2
9 SDHP #95/#65
9 Knees to Elbows
60 Lateral Bar Leaps
18 SDHP
18 Knees to Elbows
60 Lateral Bar Leaps
9 SDHP
9 Knees to Elbows
Post loads and times to comments.
WOD
A.1 Push Press Review/Skill Work
A.2
21-18-15-12-9
Box Jumps
KB Swings
Push Press #95/#65
Evil Wheels
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WOD
A.1 Back Squat Review. Form is crucial to your development and progression. If you don’t perform exercises through the full range of motion as directed during your workouts you will never get better. You may even go backwards. Over the next few weeks we will be going over every lift in detail and the coaches will be calling you out during wods if you are not doing full or proper reps. This is not to single people out but to make every one better and help you make strides so when we have 1RM’s for each lift in the near future, you all get PR’s. We guarantee results for those of you who are willing to put in the work. It is hard and it can suck but do it and you will be rewarded.
Then….
5×5 @ 80% of 1RM
A.2
7 Rounds
200M Sprint
14 KB/DB Snatch
14 Pull Ups
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Partner WOD
Teams of 2:
3 Rounds:
40 Wall Balls
40 SDHP #75/#55
40 Box Jumps 20″
40 Push Press #75/#55
40 Cal Row
40 Push Ups
10 Body Weight Back Squat- each person must complete 10 reps
*Only one person may work at a time, break up reps as needed.
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