10.05
Good Weather:
Focus:
KB Snatch
A) 3 Supersets:
– 12+12 One Arm Bent Over Row (KB)
– 12+12 Half Kneeling KB Shoulder Press
– 10 Tempo 3-3-X-1 KB Goblet Squat
B) WOD: FOR TIME
30-20-10
– KB Hang Power Snatch @16/12kg
– Burpees
Bad Weather:
Focus:
KB Snatch
A) 3 Supersets:
– 12+12 One Arm Bent Over Row (KB)
– 12+12 Half Kneeling KB Shoulder Press
– 10 Tempo 3-3-X-1 KB Goblet Squat
B) WOD: FOR TIME
30-20-10
– KB Hang Power Snatch @16/12kg
– Burpees
11.05
Good Weather:
Focus:
Double Unders
Squat Mobility
WOD: 20 min AMRAP
– 20 Cross V-Ups
– 30 Front Lunges
– 40 Double Unders
Bad Weather:
Focus:
Double Unders
Squat Mobility
WOD: 20 min AMRAP
– 20 Cross V-Ups
– 30 Front Lunges
– 40 Double Unders
12.05
Good Weather:
Focus:
Deadlift
WOD: 5 ROUNDS
– 8 Deadlifts @72/52 kg
– 400m Run
CORE Finisher:)
Bad Weather:
Focus:
Deadlift
WOD: 5 ROUNDS
– 10 Double KB Deadlifts @AHAP
– 400m Run
CORE Finisher:)
13.05
Good Weather:
Focus:
Hang Squat Clean
Push Ups
WOD: Every 2 min x 8:
– 5 Hang Squat Cleans @52/32kg
– 12 Push Ups
Bad Weather:
Focus:
Hang Squat Clean
Push Ups
WOD: Every 2 min x 8:
– 5 Hang Squat Cleans @52/32kg
– 12 Push Ups
15.05
Good Weather:
Focus:
Push Press
Squat Mobility
A) Push Press 5 x 5 Build Up
B) WOD: 12 min AMRAP
– 10 Bent Over Rows
– 10 Strict Shoulder Press
– 10 Back Squats
RX=17/12kg
Bad Weather:
Focus:
Push Press
Squat Mobility
A) Double DB Push Press 5 x 8 (same across)
B) WOD: 12 min AMRAP
– 10 DB Bent Over Rows
– 10 DB Strict Shoulder Press
– 10 DB Front Rack Squats
RX=2×10/5kg
