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WOD

Tuesday

Teams of 3: 1 works @ time, rotate when needed AMRAP 18 min: 100 cal assault bike 80 situps Rx: GHD. Sc: straight leg abmat...
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Monday

A. clean and push jerk skill work.   B. EMOM x 10 min: increasing load E1-2min 1 hang clean (power or full) + 1 clean...
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Friday

A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/above knee snatch + OHS   B. AMRAP 5 min 5 hang power snatch 5...
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Thursday

FGB style x 3 rounds (15 min total) 1. Handstand pushup 2. Assault bike cals 3. Russian KB swing 4. 25′ shuttle runs 5. rest

Wednesday

A. Bar kip: https://www.powermonkeyfitness.com/videos/bar-kip-swings   B. Kipping toes to bar: https://www.powermonkeyfitness.com/videos/kipping-toes-bar C. Alternating Tabata- 8 full rounds- 8 min total Toes-bar jumping lunges

Tuesday

 A. Double under skill work; https://www.youtube.com/watch?v=lwcmSIEul_4&index=5&list=PL4E62A747C6A666C5 B. AMRAP 8 min: Level 1: 90 Single unders 15 DB thrusters (25/10)   Level 2: 25 double unders 15 DB thrusters (35/20)  ...
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Monday

Teams of 2: 5 rounds/20 min total: 1 person works @ time, alternate when needed 1 min max calories on rower 1 min max box...
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Saturday and Sunday

8-11a: Open Gym 10-11a: Weightlifting class, week 5/day 2 11a-Noon: Members team WOD

Friday

50-40-30-20-10 reps for time: Calorie Row Shoulder-overhead Rx: 95/65 Sc: 65/35

Thursday

A. Pullups: Strict/ Kip swing/ Kipping pullup Kipping pullup skill: 1 & 2. http://gymnasticswod.com/content/kipping-pull-progression http://gymnasticswod.com/content/blocking-movement-quality-pull-ups B. AMRAP 6 min: 2 kipping pullups, 2 walking lunges (per leg) 4 kipping...
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