Strength
4 SETS FOR QUALITY
:30 Lying Leg to Pole
-Rest :30-
:30 Kip Swing + Knees Up*
-Rest :30-
:30 Kip Swing + Knees Up + Kick
-Rest :30-
*Knees Swing + Knees Up denotes the pushing down on the rig and trying to elevate the body + knees up towards the rig instead of just knees to chest.
(No Measure)
WOD
FOR TIME
50/40 Cal Bike
25 DB Renegade Rows 35#/20#
100 Tuck-Ups
25 DB Renegade Rows
50/40 Cal Bike
Strength
ON A 15:00 RUNNING CLOCK...
Build to a Moderate Complex...
1 "Deep" Power Snatch*
+
2 "Deep" Hang Power Snatch*
*Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper under the bar with proper footwork.
(Score is Weight)
WOD
AMRAP x 5 MINUTES*
16 Kettlebell Swings 55##/35#
16 Tuck-Ups
16/13 Cal Bike
-Rest :30-
AMRAP x 5 MINUTES
16 Kettlebell Swings
16 Tuck-Ups
16/13 Cal Bike
-Rest :30-
AMRAP x 5 MINUTES
16 Kettlebell Swings
16 Tuck-Ups
16/13 Cal Bike
*Pick up where you left off in every consecutive AMRAP.
(Score is Rounds + Reps)
