Strength
Muscle Snatch + Snatch Balance 5x1
Set 1: 10 Muscle Snatch + 5 Snatch Balance
Set 1: 8 Muscle Snatch + 4 Snatch Balance
Set 1: 6 Muscle Snatch + 3 Snatch Balance
Set 1: 4 Muscle Snatch + 2 Snatch Balance
Set 1: 2 Muscle Snatch + 1 Snatch Balance
*Build in weights. Complete sets Unroken, rest for 1-2 minutes. between sets
WOD
“Karen”
150 Wall Balls 20#/14#
Accessory
Bar Muscle Ups: Week 1
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows
WOD
"Breyer’s"
6 sets
1:30 AMRAP
50 Crossovers (Scale to 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-
Strength
Back Squat 6x6
6 sets x 6 Back Squats (75%)
-Complete a set every 2:00-
WOD
"Tillamook"
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s) 24"/20"
8 Dumbbell Bench Press (50s/35s) after each set
*20:00 Time Cap
WOD
"Ben & Jerry’s"
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (Scale to V-Ups)
40ft Handstand Walk (Scale to 4 Wall Walks)
30/24 Calorie Air Bike
30 GHD Sit Ups (Scale to V-Ups)
30ft Handstand Walk (Scale 3 Wall Walks)
15/12 Calorie Air Bike
20 GHD Sit Ups (Scale to V-Ups)
20ft Handstand Walk (Scale to 2 Wall Walks)
Max Burpee to Bar (6in) in the remaining time.
- 20 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then.
Accessory
"Mayhem Mini-Pump – Core"
4 rounds:
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets
*Rest 1 minute between rounds
