WOD

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7
Sep

Tuesday September 8, 2020

Strength

Snatch Technique
5 Tall Snatch + 5 Drop Snatch
4 Tall Snatch + 4 Drop Snatch
3 Tall Snatch + 3 Drop Snatch
2 Tall Snatch + 2 Drop Snatch
1 Tall Snatch + 1 Drop Snatch
***build weight each set as you go

Conditioning

Big Baller AMRAP 18
50 Wall Balls (20/14)
40/30 Cal Bike
30 DL (225/155)
20 Double DB P Press (50s/35s)
10 Bar MU

1
Sep

Wednesday, September 2, 2020

Gymnastics Benchmark

Cap 10:00
100 DU, 50′ HSW
80 DU, 50′ HSW
60 DU, 50′ HSW
40 DU, 50′ HSW
20 DU, 50′ HSW

Conditioning

“Treasure Chest” 3 RFT
25 T2B
20 Push Jerks (135/95)
15/12 Cal Bike

31
Aug

Tuesday September 1, 2020

Conditioning

“Born to Run” for Time
400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 P Cleans (135/95)
200m Run, 15 P Cleans (135/95)
200m Run, 21 P Cleans (135/95)

Post-WOD Midline

21-18-15-12
GHDSU or V-Ups
***after each set
5 inchworms and :30 hip extension hold

30
Aug

Monday August 31, 2020

Snatch Technique

On the 0:00
6:00 to build to a moderate weight
2 Snatch Balance

On the 6:00
5:00 to build to a moderate weight
High Hang Squat Snatch

Conditioning

“Empty Calories” for Time
27-21-15-9
Cal Row
OHS (95/65)