Skill:
Snatch 3 x 1 @80%
Front Squat 10 sets x 1 rep
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
Partner Row
5 sets x 4 rounds each
500 m row
Rest is when partner rows
Skill:
27-21-15-9
Sit Ups
Mountain Climbers
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
WoD
Level 2
10 Cals Row
30 wallball shots
20 cals Row
20 wallballs + medball squat
30 cals Row
10 medball cluster to wallball shots
Timecap: 15 minutes
Skill:
Power Snatch + Hang Squat Snatch + Squat Snatch + OHS
4 rounds increasing
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
Reps:
15-12-9-6-3
Power Snatch
Lateral Bar over Burpees
Skill:
Handstand Mastery
DU Practice
5 mins
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
5 RFT
10 Wallballs
15 DB Push Press
300 m Row
Skill:
Front Squats 10 reps OTM
Type:
EMOM
Time Cap:
0:20:00
Rounds:
None
GOAT Day
EMOM 20
Even: 4 Squat Cleans or Max reps Pistols
Odd: 10 Chest to Bar Pull Ups or 10 KBS or 4 Muscle Ups
Skill:
Tabata
Hollow Rock
KBS
Type:
AMRAP
Time Cap:
0:15:00
Rounds:
None
20 Air Squat
15 Burpee
10 Kettlebell Swing
Skill:
TABATA: HOLLOW ROCKS AND KETTLE BELL SWINGS
Type:
AMRAP
Time Cap:
0:20:00
Rounds:
None
10 DB Push Press 45/25
200 Row
TEAMS OF 2
Skill:
2 minutes handstand drill
5 minutes mastery of double unders
Core:
5 max hold hanging hollow body
50 hollow rockers
Type:
EMOM
Time Cap:
0:10:00
Rounds:
None
EMOM 10
ODD: 20 WALLBALL SHOTS
EVEN: 20 SIT UPS TO PRESS OUTS
Skill:
Snatch 5 x 1
Type:
EMOM
Time Cap:
0:20:00
Rounds:
None
Odd : 200 m Run or Row
Even : 5 HSPu
Skill:
SKiLL:
2 Minutes Handstand Drill
5 minutes Double unders practice
Core Work:
Tabata
Hollow body Hold
Arch Body
Then 50 Per Side Crunch
Type:
EMOM
Time Cap:
0:12:00
Rounds:
None
Odd: 15 Box Jump
Even : 20 DB Snatch