Warmup
50 double unders
3 rounds
10 hang power snatch 45/35
10 overhead squats 45/35
10 squat snatches
2 min rest
wod
snatch balance
3-3-3-3-3
squat snatch
1-1-1-1-1
*snatch balance should be slow and controlled, focusing on a balanced position in the bottom of the squat. Only increase …
Warm-up
500m row
3 rounds
10 pullups
10 box step ups 20”
10 lunges
2 min rest
wod
“Wittman”
7 rounds
15 kettlebell swings 53/35
15 power cleans 95/65
15 box jumps 24/20
Open gym
2-3
20 min AMRAP
5 hspu
10 toes-to-bar
15 med ball cleans 20/14
*one person working at a time
Warmup
500m row
Coach led Over-head squat clinic
wod
over head squats
1-1-1-1-1-1-1
Warmup
50 double unders
3 rounds
10 squats
10 jumping lunges
10 ring dips
2 min rest
wod
“ Karen”
150 wallball shots 20/14
Points of performance
-athlete stands tall not touching the med ball until 3-2-1-go!
-each rep begins with a full squat, with the hip crease passing below …
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 ohs 45/35
2 min rest
wod
30 pushups
40 alternating dB snatches 50/35
50 burpees
60 kettle bell swings 53/35
70 situps
Warmup
500m row
3 rounds
10 burpees
10 wallball shots 20/14
10 squats
2 min rest
wod
9 thrusters 115/85
21 pullups
15 thrusters 95/65
15 pullups
21 thrusters 75/55
9 pullups
50 double unders
3 round
10 cleans 45/35
10 jerks 45/35
10 thrusters 45/35
wod
clean and jerks
1-1-1-1-1-1-1
Open gym
2-3