Skill
Front Squat 5x8@50%
WOD
PARTNER WOD
2 Rounds of:
7 machines at 2 mins each
partner performs-
KB OH Squats (35/53)
Alt. Dumbell Snatch (35/50)
Dumbell Squat Cleans (2X 30/2X50
KB Swings (if break do 5 burpees)
Dead Lifts (175/275)
Strict Pull ups
wall walks
* both Partners must do each movement for 2 mins then switch - 2 Zrounds
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str