Prone

S/S

Ring MU practice

Band in rings Strict MU practice 3 x 3

Hips to rings 3 x 3

Band in rings transition 3 x 3


WOD: 17min AMRAP

3 Ring MU

9 DB Thruster 50/35

Ascending ladder of burpees (add 2 every round)


Round 1- 2 Burpees
Round 2- 4 Burpees
Round 3- 6 Burpees….

 

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Peek-a-boo

S/S
Coach led Clean Progression

3 Power Clean from Pos. 1, 2 and 3

1 Power Clean + 2 Front Squat from Pos. 1, 2 and 3

2 Squat Clean from Pos. 1, 2 and 3

- 8min to work up to a Heavy double squat clean


WOD: 15min AMRAP

5 Squat Clean*

3 Bar MU

1 Rope Climb


* each round it goes up 135/95-155/110-185/130-205/145-225/155-245/170-265/185-285/200-305/210-315/220

 

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Rhino Chaser

S/S

Snatch Coach led progression

Coach Led progression - Snatch

2 Power Snatch from position 1, 2 and 3

1 Power Snatch from position 1, 2 and 3

1 Squat Snatch from position 1, 2 and 3


8min to work up to a heavy double


WOD: 20min clock

Buy in: 10 rounds of Cindy

5 Pull up

10 Push up

15 Squat

- time remaining Work up to a max Snatch

 

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A-Frame

 

S/S

Deadlift off riser

3-3-3-3-3

 

 

WOD: Pick your poison

17min  AMRAP - Partner

For time - One person does one work out. Partners choose who does which work out

First Partner

45 Deadlift

45 T2B

Or


Second partner

  21-15-9

Deadlift 225/155

T2B 


Second score is the number of cal rowed. One person has to be rowing the whole time. When you finish the DL and T2B partners can rotate as much as they want.

 

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Runaway

S/S

Kipping HSPU Practice

 

Or

 

Kipping HSPU

3 x 3 Strict HSPU + ME kipping

Rest 2min

 

 

For time:

10 Power Snatch 115/85

8 Toe 2 Bar

10 Push up

*Every round, lower number of power snatch by 1 rep until you have completed 1 Power snatch, 8 Toe 2 Bar, 10 Push up.

 

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