Strength: Sumo Deadlift 3x20
WOD: 20 Min AMRAP
10 KB Snatch Each Arm (1.5/1)
10 Pull Ups
10 Toes-to-Bar
10 Burpee Broad Jumps
REC: Crab Walk 1 Lap
Strength: Sumo Deadlift 3x20
WOD: 20 Min AMRAP
10 KB Snatch Each Arm (1.5/1)
10 Pull Ups
10 Toes-to-Bar
10 Burpee Broad Jumps
REC: Crab Walk 1 Lap
Strength: Squat Snatch 5x3
WOD: For Time
12,10,8,6,4,2
Snatch 115/75
Burpees
REC: With a Partner
5 Min AMRAP
3,6,9,12...
abmat sit ups/ slam balls, one person at each station
One person does 3 sit ups while partner does three Ball Slams then switch, then switch back and do 6 of each, etc.
Shout out to all of you that hit a PR today on "Nancy" and the Overhead Squat. Specifically, Liz Speiser hit a 30-pound PR and Coach Katie C hit a 15-pound PR. Awesome work!
Strength: Weighted Ring Pull Up 3x5-8
WOD: 6 Rounds For Time
6 KB Snatch (1.5/1) Right side
6 OH walking Lunges Right side
6 Burpees
6 KB Snatch (1.5/1) Left side
6 OH walking Lunges Left side
6 Burpees
REC: Foam Roller
Strength: Split Jerk 6x1
WOD: "Hopping Cindy"
20 Min AMRAP
5 Pull ups
10 Push ups
15 Air Squats
20 Double Unders
REC: 3x10 KB Snatch each arm