WOD
"Shania Twain"
For Time:
120/100 Calorie Row
80 Bench Press 115#/75#
40 Box Jump Overs 24"/20"
Accessory
Mayhem Mini-Pump – Leg day
4 Rounds
10 DB Good Mornings @ moderate weight – maintain quality RPE 7
8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
Strength
Power Clean 5-3-1
Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)
WOD
"Tony"
4 Rounds For Time:
5 Muscle Ups
9 Power Cleans 135#/95#
30 Air Squats
Cash Out 87 Double Unders
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#
