WU – 30 on 30 off 5 rounds (10 minutes)
HRPU
Squats
WOD – “GWM” 20 minute AMRAP
5 muscle up transitions/ring dips
7 Cleans
200 meter run
On the cleans pick a weight that is challenging but does not sacrifice form (same ques as for the snatch from Tuesday)
Post skill work – Turkish get ups 3 sets of 5 per side with light bell
WU – Barbell Skills – Tabata 5 minutes 20 on 10 off for each of the following movements (15 minutes total, with the bar)
Snatch
Clean
Split jerks
WOD – “WM” 4 Rounds
400 meter run (those who are unable to run can row 400 meters)
15 Snatches (Use a weight that is challenging but keep good form; things to remember – knuckles down, pinch shoulder blades, chest up, straight arms, jump and shrug)
Men – 75-135 Women – 35-95
WU – 30 on 30 off 5 rounds (10 minutes)
Box Jumps
HRPU
WU #2 – Tabata Planks with shoulder taps (if you can’t do shoulder taps then just hold regular plank)
WOD – “G” For Time
100 Burpee Pull ups
(Pull up scale is jumping pull ups or Bodyweight rows)
Post – stretch and if you want to work on a gymnastic skill you want to get better at.
WU – Dynamic Warm Up 15 minutes
Jump squats
Deep lunge
High Knees
Butt Kickers
Mountain climbers
(Rotate through about 1-2 mins each then switch)
WOD – 18 Minute AMRAP
200 meter run
T2B / Lying down toes to pole x 7
Front Squat x 15 (You pick the weight, should be medium to heavy)