W.O.D

BB skill work - 4 Rds. of the following Snatch complex:
1 Hang Snatch Pull
1 Hang Power Snatch+1 OHS
1Hang Squat Snatch
1 Snatch (from floor)
*1 round every other minute

WOD - 10,9,8,7,6,5,4,3,2,1 RRFT of:
OH Alt. Lunges 95#/65# (65/35 or less)
Hang Power Snatches
Lateral Burpees over BB

Core - 3 unbroken sets of:
10sec hollow rock hold
10 hollow rocks
10 v-ups
10 knee tucks

For time:
800M run
3 Rds. of Barbara:
20 (10) pull ups
30 (15) push ups
40 (20) sit ups
50 (25) squats
800M run

Post WOD - knee health. Eccentric knee flexion. 3x10. 4 seconds/ 3 seconds

https://www.youtube.com/watch?v=YyPmWw4o3nc

Strength - OHS 5x5. 1 round every 3 minutes.
Load from the floor.

Conditioning- AMRAP(8)
10 DL's ( bar from OHS)
15 KBS 53#/35# (35/22#)
30 DU’s (half attempts or 45 seconds of attempts)

AMRAP(15):
10 (5) T2B
15 (10) Wall Ball Shots 20/14# to 10’/9’ (14/8#)
20 (15) DB Snatches 50#/35# (25/15#)

Post WOD - Achilles health. ankle dorsi flexion. 2X10. 4/3

knee health. below the knee box step ups. 2X10. load with KB's in the hang if capable

https://www.youtube.com/watch?v=wOkXslSGLvg

Strength - Thruster. Heavy Single. 15 minutes.

WOD - 5RFT of:
15 (10)SDHP 75#/55# (65/35#)
10 (7) HR Push Ups
200M run
Time cap is 15min!

For time:
45 (30) Deadlifts 115#/75# (65/35#)
35 (25) Hang Power Cleans (same)
25 (20) Push Jerks (same)
15 (10) OHS (same)
* courtesy of CF Linchpin

Post WOD - shoulder health. 3X8. 1 arm KB shoulder press. 4second / 3 second

https://www.youtube.com/watch?v=Jk9qLySmM2A

Skill - rope climbs
If you have rope climbs do EMOM(10) of strict pull ups. Athlete's choice on number of reps

WOD — With a running clock:
3 - 800M runs with a mandatory 3 minute rest between efforts. Post total time including the 2 rest breaks

Core - 3x10 slow back extensions

BB Skill and Strength:
EMOM(3) - 3 Tall Squat Clean (start with knees/hips extended, there is no dipping, just dropping under)
EMOM(3) - 2 Hang Squat Cleans
8 minutes - Heavy Single Squat Clean from floor

* compare to:8/20/18

WOD - AMRAP(8):
30 DU’s (1/2 attempts or 60sec of attempts)
5 Front Squats (60% of top clean)
10 KB Swings 53#/35# (35/22#)

Post WOD - knee health. Eccentric knee flexion. 3X10. 4 seconds/ 3 seconds

https://www.youtube.com/watch?v=YyPmWw4o3nc

Strength - Back Squat. 5x3. 1 Round every 3 minutes

WOD - AMRAP(6):
5 B2PUB / 3 Pull Ups
5 B2PUB / 6 Pull Ups
5 B2PUB / 9 Pull Ups etc.
* score is total number of pull ups. the burpees are just to get you to the next round of pull ups

AMRAP(25): Teams of 2.
10 Sandbag toss over target
15 Partner Med Ball Sit Ups ( 4# or 6# med ball - 15 total)
20 Synchronized Air Squats ( both athletes must be standing together at the start of the rep)
200M run

Post WOD - Achilles health. ankle dorsi-flexion. 2x15