Performance
A1. Bulgarian Split Squat; 8-12 reps x 4 sets, Rest 30sec
A2. 60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps, Rest 2 minutes
B1. Snatch-Grip Romanian Deadlift @ 3010; 6-8 x 4 sets, rest 30sec
B2. Band Pull Aparts; 30 reps x 4 sets, Rest 90
+
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
Competition
Wod will be posted at gym
Performance
A. EMOM for 10min, complete;
2 Cleans
*Increase weight after 5 minutes.
*If you cannot perform a smooth Squat Clean then you will do 1 Power Clean + Front Squat x 2 reps each Min
+
“Annie”
Complete 50/40/30/20/10 reps for time of:
Double Unders
Abmat Sit-ups
*If you cannot do double unders do (3 Singles for every 1 Double)
*If you can do double unders suck it up and do all double unders.
Competition
Wod will be posted at gym
Performance
A. Take 20 minutes to build to a heavy Snatch
*Let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics
B. Take 15 minutes to build to a heavy Clean & Jerk
*As with snatch, let feel dictate the load
C. “Annie”
50-40-30-20 and 10 rep rounds of:
Double-Unders
Sit-ups
Competition
Wod will be posted at gym
Fit Camp
Tabata Air Squat
Tabata Hollow Rock or Hollow Rock holds
+
For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
Fitness
A1. Back Squat @ 30×1; 8-10 x 3 sets, rest 60 sec
A2. Pull-Ups @ 21×1; 6-8 x 3, rest 60sec
A3. Hollow Rocks; 30-45sec, rest 60 sec
+
B. For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
Performance
A1. Bulgarian Split Squat; 8-12 reps x 3sets, Rest 30 seconds
A2. 60-second Handstand Hold or (5 Wall Climbs) or (max rep Handstand Push-Ups), Rest 3 minutes
+
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-Unders
Sit-ups
A. Find a tough 1rep on Squat Snatch
+
“Annie”
50,40,30,20,10
Double Unders
AbMat Sit-Ups
