2 rounds
Dynamic WU:
1-Arm Up/Down
2-Single Leg Toe Touch
3-High Kick
4-Arms Across
5-Spider Man Push Ups

Strength and skill EMOM
15 Minutes 3 rounds
Minute 1 12 Alternating curls
Minute 2 12 Alternating single arm overhead presses
Minute 3 12 Floor presses with DB
Minute 4 12 weighted sit ups with one DB on chest
Minute 5 30 second plank

Wod
21 Minute Armap ** can you get 4 rounds…. hmmmm.
800m run, 40 cal row or 40 cal bike
20 DB Snatch 70/55
10 Strict HSPU

*scaling posted at the gym

Barbell Warm up-
Clean review to follow the same pattern as the snatch review on Monday

Strength and skill-
Find one rep max of this complex
1 Power clean (from the floor)
1 Hang Squat Clean
2 Front squats

REVIEW DEVIL PRESS!

WZA 18.4
16Min AMRAP
2 Devils Press 50/35
2 Alt DB Box Step Ups
4 Devils Press 50/35
4 Alt. DB Box Step Ups
6 Devils Press 50/35
6 Alt. DB Box Step Ups Etc…
and on and on and on.

10 Min Group EMOM:
Minute 1- Banded Hip Pulls
2- 30 Sec Sumo Squat Hold
3- 100m Run
4- 7 Empty Bar Good Mornings
5- 7 Empty Bar deadlifts

Strength, skill 14 minute EVERY other Minute on the minute
5 Heavy deadlifts, talking 80 percent and up, 5 burpees over your bar. This is where its important to push your self on weight.

18 Min AMRAP
800m Run
40 KBS (RX55/35)
40 WB (20/14)

“Teamed Up Tuesday”
Warm up-
3 Rounds P1-Runs 200m P2-Single OH KB Hold Then 6 Synchro Push Ups 10 I go You Go Air Squats

Review Wod movements
Find your weights and rowers
Partner Wod 1
500-400-300-200-100m Row Each
P1-Rows P2- Double Front Rack KB Hold 53/35 **5 Burpess For early KB Drop
– It works like this, partner 1 is rowing 500 while partner 2 is holding 2 KB’s in the front rack NOT ON YOUR BACK. If the person holding the KBS has to set them down, both partners stop what they are doing and do 5 burpees.
-When parnter 1 has completed row, partner 2 then needs to complete a 500m row.

Optional wod 2-
Partner bike for 6 minutes. Switch every minute, score it total cals

Barbell Warm Up
Top of the hour grab a bar and be ready
12 Minute Emom
Minute 1- 7 Snatch grip High pull
Minute 2- 7 Muscle Snatch
Minute 3- 7 Power Position Power Snatch
Minute 4- 7 Hang Power Snatch
Minute 5- 7 Low hang snatch plus OHS
Minute 6 rest. Repeat

Stregnth Complex.
Build to a 1rm.
1 Power Snatch
1 Hang squat snatch
2 Over head squats

Wod
21 Hang Power Snatches 95/65
200M Run
21 OHS
200M Run
15 Hang Power Snatches
200M Run
15 OHS
200M Run
9 Hang Power Snatches
200M Run
9 OHS
200M Run