WOD
FOR TIME
3 ROUNDS
21 Thruster 75#/55#
21 KB Swing 55#/35#
-Rest 3:00-
3 ROUNDS
21 KB Swing 55#/35#
21 Lateral Burpee Over Bar
Strength/ Skill
3 SETS
6 Dumbbell Bench (Heavy)
12 Deficit Push Ups (4in/2in)
24 Banded Chest Press
-Rest 2:00 b/t Sets-
(No Measure)
allie brinskelle
WOD
"Sundance Square"
Teams of 2 (1:1 on sets)
2 sets
3:00 AMRAP
1 Rope Climb (or 3 Burpee Pull Ups)
8/6 Calorie Air Bike
-rest 3:00-
3:00 AMRAP
15 Deficit Push Ups (4in/2in)
75ft Farmers Carry (70s/50s)
-rest 3:00-
3:00 AMRAP
15 GHD Sit Ups (or scale to V-Ups)
75ft Dumbbell Front Rack Carry (2x50/35)
-rest 3:00 between sets-
Strength
Power Snatch
6 sets of 6 Power Snatches (every 2:00)
*Complete in singles, same weight across all sets (around 50% of 1RM).
WOD
"XXXIII Olympiad"
10:00 AMRAP
50 Double Unders
10 Pull Ups
10 Deficit Push Ups (4”/2”)
Gymnastics Skill Work
"Crossovers"
Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let's practice and prepare. Or, choose an appropriate jump rope movement to practice:
Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles
After a few minutes of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don't worry about counting.
WOD
"Alps"
20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 GHDs (Scale is V-Ups)
