Skill
OH Squats 3-rep max
WOD
21-15-8
“Heavy Diane”
21-15-9 of
Deadlifts
Deficit HS Push Ups (2x25’s/45’s)
Then,
30 KB Swings
TGIS IS IT: Heavier is better but must be a weight you could do 3 times w/ no rest. Torque is key: must roll Gil’s down n kick explosion to get up!!!
Skill: 2x25 Crunches 3x10 Front Squats Testing Week!!! WOD Rower 3:00 -max cals 30 Dumbell Snatches for time (35/50) 3:00 max Back Squats (75/115) Max Pull ups in 3 mins 100 Mountain Climbers for ti
WOD 6 Rounds of - 3 mins to do 7 power. snatches (65/95) 9 HSPU's 11 Wall Balls Rest reminder - get done quickly and get more - try to explode thru!!!
18min AMRAP 6 OH squat (65/95) 5 push jerks (65/95) 4 Box Jumps 3 Burpee Box Jumps 2 Wall Walks