09092020, WEDNESDAY

WARMUP

2 ROUNDS

1 min on : 1 min off

ROW / BIKE / SKI

TASK 1: ENDURANCE

EMOM 3 mins X 9 ROUNDS

(2mins rest between each round)

ALTERNATE MACHINES

A. 20 / 17 cal ROW

B. 20 / 15 cal AB

C. 20 / 14 cal SKI

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WOD 07122022, Wednesday

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges

WOD 06122022’ Tuesday

Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and

WOD 05122022, Monday

Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back