Strength
1RM Squat Snatch
10-12 minutes
* rest as needed between lifts
WOD
"Daniella"
For Time:
86 Cal Bike Buy-In
then
6 Rounds of
19 Air Squats
9 Dumbbell Clean and Jerks 50#/35# (one DB)
6 Dumbbell Step Ups 50#/35# (one DB)
then
86 Double Unders Cash-Out (Scale=130 Singles)
WOD
4 SETS For Time:
30 Double Unders
15 Wall Balls 20#/14#
8 Toes to Bar
-Rest :45 b/t Sets-
-Rest 2:00 Total-
4 SETS
8 Toes to Bar
15 Wall Balls
30 Double Unders
-Rest :45 b/t Sets-
*After the last set of part 1, you get an additional 1:15 rest for a total of 2:00. At the 2:00 mark, start part 2.
Post-Workout Strength
3 SETS
20 Alt. DB Hammer Curls
15 DB Skull Crushers
15 DB Lat Pull-Overs
-Rest As Needed b/t Sets-
(Score is Weight)
Skill
EMOM x 12 MINUTES
MIN 1 - :40 Gymnastic Pull*
MIN 2 - :40 Double Under Practice
MIN 3 - :40 Hollow Body Flutter Kicks
(No Measure)
*Gymnastic Pull Options...
Strict Pull-Up (C2B Optional)
Kipping Pull-Up (C2B Optional)
Bar Muscle-Up
WOD
"END OF THE RAINBOW"
FOR TIME
2400 Meter Bike
Immediately Into...
5 ROUNDS
36 Double Unders
18 Russian KB Swing 55#/35#
6-9 Reps Gymnastic Pull (Athlete Choice)*
Immediately Into...
2400 Meter Bike
*Gymnastic Pull Options...
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up
Strength
3 SETS ON A 12:00 RUNNING CLOCK...
1 Snatch Deadlift +
1 Hang Power Snatch (Above the Knee) +
1 Hang Power Snatch (Below the Knee)
-Rest as needed b/t Sets-
*Weight stays Light for all 3 Sets
WOD
4 SETS
ON A 4:00 RUNNING CLOCK...
500/400m Row
15 Power Snatch*
Max Double Unders in Time Remaining
-Rest 1:00 b/t Sets-
*SET 1 - 15 Reps @ 95#/65#
*SET 2 - 12 Reps @ 115#/75#
*SET 3 - 9 Reps @ 135#/95#
*SET 4 - 6 Reps @ 155#/105#
(Score is Reps)
