Partner Row
5rds 300m/200m (men/women)
Then
Burpee ladder 1-10 alternate
Skill:
Snatch
Muscle- Balance 1 and hold for 5 seconds 5x
Hang - Power 1 and 1 5x
Metcon:
18min AMRAP
5 power snatch
10 pull ups
20 dbl under
Tuesday April 12th WOD
Metcom: For time 20min AMRAP
10 wall ball sit ups
10 deadlifts 185/115, 155/95, 135/75
10 box jumps
10 K2E
10 ball slams 20/10
After each round add 1 to each exercise
Monday April 11th WOD
16.4.11
Warm up
3 rds
Rd1
250 row
20 air squats
250 row
10 burpees
Rd2
250 row
15 air squats
250 row
15 burpees
Rd 3
250 row
10 air squats
250 row
20 burpees
Mobility | Stretch
WOD
6 RFT
12 Front Squat
12 lateral bar jump overs
12 push press
Wednesday March 23 WOD
Partner Warm up:
3 rounds each
Partner A jogs 400M
Partner B Rides Airbike until Partner A returns
Group Stretch:
WOD:
21,15, 9
Clean & S2OH
Deadlift
100 Partner Wall Balls 14/10
Cash Out:
Alternate Ladder
10-1 guess
1-10 airsquats