Strength
Power Snatch 10x5
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Saint Patrick"
For time, partition any way:
1600m Run outside or 100 Shuttle Runs inside
80 Toes to Bar
* One shuttle run is 25 feet down and back (50 feet total). For this workout, athletes do NOT need to touch the ground with their hand.
Strength
Bench Press:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Ireland"
5 rounds For Time:
200/175m Row
10 Burpee over Rower
15 Wall Balls 20#/14#
WOD
"Sebastian + Flounder"
Teams of 2
15 Rounds (each)
Partner 1:
1 Rope Climb
2 Wall Walks
Partner 2:
10/8 Calorie Bike
-Switch when both are completed-
WOD
"Ursula"
Every Minute (20:00)
Minute 1 - 50 Double Unders
Minute 2 - 3 Squat Snatch 135#/95#
Minute 3 - 8x25ft Shuttle Run
Minute 4 - 15 Stick Sit Ups)
*No Score
Skills and Drills
Accumulate 3:00 (total):
-Dead Hang from Pull-Up Bar (Pronated grip)
*Break up as needed; Scale time down if athletes can not hold longer than 20 seconds or sub-farmer carry hold instead.
