Gymnastics
Take 10-15 min to practice Handstand Push-ups and work on efficiency.
WOD
"Between the Lions"
Every 4:00 (4 sets)
10 Hang Power Cleans 155#/105#
15 Strict Handstand Push-Ups
10 Hang Power Cleans 155#/105#
*Score is slowest set
Strength
Deadlifts:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Out of the Box"
Teams of 2 For Time:
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
*Break up however you see fit.
Strength
Power Snatch
Every Minute (10:00)
5 Power Snatch (+25lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Reading Rainbow"
For Time:
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2x70/50) after each set
Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"The Magic School Bus"
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over 30"/24"
