Skill Work
Toes to Bar Skill Review
Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.
Level 1: Straight leg kipping leg raises
Level 2: Kipping toes to bar
Level 3: Strict toes to bar
WOD
"Wynonna Judd"
6 sets For Time:
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges 95#/65#
50 ft Broad Jump
-rest 3:00 between sets-
Strength
3 Position Snatch (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete
WOD
“Isabel”
For Time
30 Power Snatch 135#/95#
WOD
"Dolly Parton"
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Scoring: every 100m = 1 Rep (4 reps total)
WOD
"The Undiscovered Country"
Teams of 2 For Time:
100/80 Calorie Row
100 Bench Press 115#/75#
30 Bar Muscle Ups (Scale 60 Chest to Bar/Pull Ups)
80/64 Calorie Row
80 Bench Press 135#/85#
10 Rope Climbs (Scale 40 Strict Pull Ups)
60/48 Calorie Row
60 Bench Press (155/95)
6 Legless Rope Climbs (Scale 20 Burpee Pull Ups)
- Split reps as desired -
