Strength
Snatch
Build up to a Heavy Snatch
10-12 minutes
WOD
"Catching Fire"
5 sets (Every 2:30)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Scale 10 Kipping Chest to Bar)
Max Wall Balls 20#/14# in Remaining Time
*Score is total Wall Balls
Strength
Front Squat
Build up to a Heavy Front Squat
10-12 minutes
WOD
"The Hunger Games"
For Time:
30-24-18-12-6
Kettlebell Swings 55#/35#
V-ups
10-8-6-4-2
Box Jumps 30"/24"
WOD
"Philadelphia"
Teams of 2 For Time:
80 Deadlifts 135#/95#
100/800 Calorie Bike
60 Deadlifts 185#/125#
80/65 Calorie Bike
40 Deadlifts 225#/155#
60/48 Calorie Bike
20 Deadlifts 275#/185#
40/32 Calorie Bike
Gymnastics Skill Work
Take 10 minutes to review Ring Dips, practice/warm-up, and explore scaling options as needed.
Suggested scalings:
Matador Dips
Bench Dips
Heel Box Ring Dips
WOD
“Push/Pull JT”
For Time:
21-15-9
Ring Dips
Inverted Ring Rows
Push Ups
Calorie Row (Women: 15-12-9 calories)
