Wednesday 08/30/2023

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WOD
"Mikey, Data, Mouth, and Chunk"
6 Sets For Time:
5 Burpee Dumbbell Deadlifts 2x50#/35#
10 Dumbbell Shoulder to Overhead 2x50#/35#
45 Double Unders
-rest 1:00 between sets-

Skills and Drills
Toes to Bar:
Week 4, Day 1

Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise

Alternative Option:
5 sets (10:00)
10 Alternating V-Ups
10 Hollow Rocks
10-second Hollow Rock Hold

Tuesday 08/29/2023

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Strength 1
Power Clean & Jerk 5x2
5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean and Jerk)
* Complete a set every 1:30 *

Strength 2
Front Squat 1x1
3-2-1-1-1 Front Squat (build up in weight)

- Rest as needed between sets -

WOD
“Goonies Never Say Die!”
3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*

 

Monday 08/28/2023

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Strength 1
Snatch + Overhead Squat 5x2
5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *

Strength 2
Snatch Balance 3x3
3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)

- Rest as needed between sets -

WOD
"The Goonies"
15:00 AMRAP
10 Single Dumbbell Box Step Ups 50#/35# (20")
20 V-Ups
50ft Single Dumbbell Walking Lunge 50#/35#
*every 25ft = 1 rep