Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 10-front squats, 10-OHS, 10-Back Squats. Strength: Find new 1Rm bench press. WOD: Five rounds of 10-hang clean, 20-push-ups, 30-double unders. RX: 135 / 95, L-3: 95 / 65, L-2: 55 / 35. Games Prep: AMRAP in 10:00 of 250 row, 10-burpees, 15-70/55
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Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-snatch grip dead-lifts, 15-hang power snatches, 10-hang snatches, 5-snatches. Strength: Find new 1RM Snatch. Start light and be explosive, remember its all in the hips, delay the pull and explode. WOD: Five rounds of 12-wall ball and 12-toes to bar. Rx: 20
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Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-shoulder press, 15-push press, 10-push jerks. Strength: Find new shoulder press max. WOD: AMRAP in 20:00 of 20-push press, 20-weighted sit-ups, 20-18″ weighted step-ups. RX: 95 / 65, 45/25. L-3: 75% 1RM shoulder press, 25/10. L-2: 55/35, no weighetd sit-ups or step
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Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-dead-lifts, 15-sumo high pull dead-lifts, 10-hang power snatch. Strength: Find new Dead-lift max. Do not compromise form and technique for weight. WOD: Three rounds of 30-Sumo Dead-Lift High Pull, 30-Weighted Sit-ups, 1k row. RX: 75 / 55, L-3: 65 / 45, L-2:
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