Strength
Heavy Single Split Jerk
- Heavy Single (10-12 minutes)
* Rest as needed between sets *
WOD
"Kauai"
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls 20#/14#
*Go until you get 100 Wall Balls
-rest 1:00 between sets-
Strength
Split Jerk 5x2
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes *
WOD
"George McFly"
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings 55#/35#
Min 2: Calorie Assault Bike
Min 3: Burpees
*Score is total reps
Strength
Split Jerk 1x1
10-15 Minutes of Practice
- Athletes that performed this last week can work up to moderate weights with good form.
- New athletes, stay light and practice setting up into a proper landing position.
WOD
“Don’t Make Me Angry”
4 rounds For Time:
10 Right Arm Dumbbell Cleans 70#/50#
10 Left Arm Dumbbell Cleans 70#/50#
20 Box Jump Overs 24"/20"
Strength
Split Jerk 1x1
10-15 Minutes of Practice
- Stay light and focus on form
WOD
"Hank Pym"
For Time:
50 Stick Sit Ups
50x25ft Shuttle Run
50 Toes to Bar
