STRENGTH:  1X1 @ 90% BACK SQUAT (TAKE 10 MIN TO BUILD UP TO 90%)

WOD:

10 box jump overs 24/20

6 squat cleans @ 65% orm

10 T2B

x 4 rounds

mini wod:

20 russian twists

20 sec plank hold

x 3 rounds

On ramp:

DROM (dynamic range of motion) Squat Ring Row Push-up

For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run

Team WOD Saturday: Have fun and hydrate!

4 rounds for time:
– (athletes rotate each round)
50m Sprint / 20 Pull-ups
50m Sprint / 20 Kettlebell Swings (m:70lb,w:53lb)
50m Sprint / 20 Med Ball Sit-ups (m:20lb,w:14lb)
50m Sprint / 10 Power Cleans (m:155lb,w:105lb)

Athletes work in this order every round: Female 1, Female 2, Male 1, Male 2.
Female 1 sprints 50m and then completes the designated work. Then Female 2, then Male 1, then Male 2.

For each round, the order of the athletes working stays the same, but where they start rotates:

F=female, M=Male

Round 1 – F1-PU, F2-KBS, M1-SU, M2-PC
Round 2 – F1-KBS, F2-SU, M1-PC, M2-PU
Round 3 – F1-SU, F2-PC, M1-PU, M2-KBS
Round 4 – F1-PC, F2-PU, M1-KBS, M2-SU

On Ramp:

Dead lift, start with PVC series Walking lunges

Kipping pull-up

For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m

STRENGTH: BUILD TO A HEAVY SINGLE CLEAN AND JERK IN 10 MIN

WOD:

Complete as many rounds as possible in 20 minutes of:

Row 250 meters/Run 250 meters try to alternate between the 2 best you can
25 Push-ups

CORE:

30 windmills

On Ramp:

Dead Lift

Kipping Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups

Strength:

hang squat snatch build up to heavy single in 10 min

Wod:

200m run

12 ohs 115/85#

10 t2b

rest 1 min and repeat for 5 rounds ( each round should be all out )

On Ramp