STRENGTH/SKILL:
15 minutes of Snatch practice
*a rough guideline could be 2-3x3 @ 50-60%, 2x2 @ 60-70%, and 3x1 @ 70-80%. DO NOT GO OVER 80%! This is skill/technique work. If your snatch sucks, keep the % on the lower end.
CONDITIONING:
3 rounds:
45 seconds of Plank holds
Rest 30 seconds
45 seconds of Box jumps, 24/20
Rest 30 seconds
45 seconds of Wall walks
Rest 30 seconds
45 seconds of Toes to bar
Rest 30 seconds
Post total reps of box jumps, wall walks, and toes to bar to comments
STRENGTH:
15 minutes to establish a 1RM Back Squat
CONDITIONING:
Partner WOD
3 rounds:
15 Thrusters, 115/85, 85/65, 65/55
10 Pull-ups
5 Sled pulls, 100/75
*Both teammates perform the thrusters and pull-ups together, but alternate the sled pulls.
Post loads and time to comments.
STRENGTH:
15 minutes to establish a 1RM Shoulder Press
CONDITIONING:
"Deck of Cards"
Partner/Team WOD
Each suit = different movement
1. Clubs-Squats
2. Spades-Sit-ups
3. Hearts-Pull-ups
4. Diamonds-SDHP, 95/75, 75/65, 65/45
5. Aces = 11 Burpees
*teammates take turns picking a card. The next card can only be picked once all athletes have completed the required movement and reps for the previous card.
Post time to comments.
,SKILL:
1a) 1 minute Strict pull-ups: 3 x ME
*you do not have to remain on the bar the entire time.
1b) Pistols: 3 x 20, alternating
CONDITIONING:
7 minute "Elisabeth" ladder for total reps:
On the first minute:
1 Clean, 135/95, 95/65, 65/45
1 Ring dip
On the second minute:
2 Cleans, 135/95, 95/65, 65/45
2 Ring dips
etc...
CASH-OUT:
3 rounds:
1 minute ME hollow rocks
-rest 30 seconds
Post total pull-ups, total "Elisabeth" reps, and total hollow rocks to comments.
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
STRENGTH:
15 minutes to establish a 1RM Front Squat
CONDITIONING:
5 for total working time:
4 Power cleans, 225/150# (or 80% of 1RM)
8 difficult Deficit HSPU
Row 24 calories (sub 40 double-unders)
-rest 1:1
*HSPU should be difficult enough to do no more than 2 rounds UB. Parallettes to a large deficit would be the hardest possible recommendation, with multiple stacked plates being acceptable without parallettes.
Post load and time to comments.
SKILL:
1a) Muscle-ups: 3 x 10
1b) Handstand holds: 3 x ME
-rest 1 minute
CONDITIONING:
5 rounds:
50 Double-unders
15 CTB pull-ups
Post total handstand time and conditioning time to comments.
