Warm up and Skill
12mEMOM
1-30 sec Hollow Body
2- 8 Standing Pike Press
3 5 Inchworms W/Push Up
4- 4 Wall Walks
Get equipment ready for wod
Work 5 minutes with a coach on your toes to bar progressions
Wod
21-18-15-12-9-6-3
Toes to Bar
Burpees
****Every round starts with 200m run
so run 200, 21 t2b, 21 burpees
run 200 18 t2b, 18 burpees
Warm up
2 rounds 150m Row, 10 PVC Good Mornings, 8 Lunges, 10 doubles or attempts
Strength-
As a group- We will do 2 sets of 10 deadlifts with only 10’s are on your
On your own do 2-3 more sets to work your way to your first working weight.
Then 5Reps @75% 3@80% 5@75% 3@85% 5@80% 3@90%
Use your correct the percentages. this should be heavy. Don’t “Save it for the wod.” The wod is a sprint
Wod- Review KB snatch before wod- this wod is a sprint
21-15-9
Ring Dips
KB Snatches Alternating (53/35 rx -35/25 int -25/20 beg)
**20 Doubles between Each Round including after the round of 9
Hero Wod
“Abbate”
1 Mile Run
21 Clean and Jerks 155/105
800 M Run
21 Clean and Jerks 1 Mile Run
This is going to be tough, scale appropriately.
Endurance
Two different endurance choices
Option one, if you want to get running in
Run 1 mile slow, Rest 5 Minutes, Run 1 mile slow, Rest 5 minutes
Run 1 mile at your fastest pace
Option 2-
30 Minutes Emom
Minute 1- 10 bike cals
Minute 2- 10 Burpees
Minute 3- 20 second plank hold
Repeat for 30 minutes
10am Partner Wod
Partner, 35 Minute running clock,
42-30-18
Hang power cleans 115/75
Wall Balls 20/14 cals on bike
REST 3 Minutes,
42-30-18
Deadlifts 225/155,
HSPU
Cals on rower.
If you finish go back to first wod and do 21-15-9
warm up
400m Run
10 Pvc Pass Throughs
6 PVC Around the Worlds Each Side
7 Push Ups
Grab your favorite bar for a barbell warm up emom
Minute 1- 10 snatch grip high pulls
Minute 2- 10 Muscle snatches
Minute 3- 8 power position power snatch
Minute 4- 8 Hang power snatch PLUS overhead squat
Minute 5- 8 snatches from the shin, full squat if you can
Strength-
Snatch 5-5-3-3-2-2 60-65-70%
“Marguerita”: WATCH THE DEMO VIDEO BELOW
“Marguerita”: 50 Rounds (Rx/Int 50 Beg 30 Rounds) for Time
1 Burpee
1 Push up
1 Jumping Jack
1 Sit up
1 Freestanding Handstand hold for 1 seconds(Int 1 Kick to wall Beg 1 Standing Pike Press)
PLEASE WATCH THIS DEMO VIDEO OF ONE ROUND OF THE MOVEMENT
You are going to get dizzy on this one.