Warm up and skill
15 M EMOM
1-10 Banded Hamstring Curls
2- 10 Banded Bicep Curls
3-6 Inchworms W/Push up
4-8 Cossack Squats(can be weighted)
5-10 Jumping Jacks

Get equipment ready and practice double unders.
“Emily”
10 Rds for time
30 Double unders
15 pull ups (Sub ring rows)
30 air squats
100 m sprint
2 minutes rest (Don’t cheat your rest time)

Warm Up
3 Rds
10 Medball Deadlifts
15 Air Squats
10 PVC Pass throughs

Strength:
Hang Power Snatch
Points of performance- Body Position, Close Bar Path, Extension, Correct overhead position
EMOM
1- 8 Snatch High pull
2- 6 Pwr Pos Pwr Snatch
3- 6 Hang High Pull
4-7 Hang Pwr Snatch

After EMOM build up to a 1 rep max or Do Light Sets of 5 to practice technique.

Wod
WOD:
3 Rounds
10 KBS (kettle bells swings) 70/55
5 Medball Cleans 30/20

Rest 1 Min

3 Rounds
10 KBS
5 Medball Cleans
Rest 1 min

Finish with 1 Min Max KBS. 2 scores for the wod. TOTAL time and total Kb’s in the last minute.

Warm up and skill work:
15 Min EMOM
1-6 Banded PVC Lat Pulls
2- 10 Kip Swings
3-5 Pull ups
4- 5 Hip To Bar
5-Rest
10 Mins Muscle up practice If you don’t have muscle ups we will help you with the right progressions.
If you don’t have pull ups, we will work on strict pull ups.
-If you do have muscle ups make this 10 minutes a muscle ups emom, choose between one and 4 per minutes depending on your current skill level

When finished get your weights ready and start warming up your squat for the wod
WOD: For Time
10 Back Squats (145/115)
400m Run
8 Back Squats (165/135)
200m Run
6 Back Squats (185/155)
100m Run
4 Back Squats (215/185)

Don’t be an April Fool and skip a Monday.
You will see some skill EMOMs again this week. Why? Because everyone can benefit from doing them. There are some movements that just take practice, progressions and coaching. 2 minutes before the wod starts is not the time to learn.
Pay attention during the skill sessions so you can use the knowledge to practice on your own. If you already have the skill we are working on (an example is muscle ups this week) then you will use the practice time to do and emom of that skill. It’s and excellent way to get better.

Warm Up
PARTNERS
8 minute bike
Other partner holds a hollow body or hollow body rock
Switch every minute

Strength-
Review split jerk with EMOM
Minute 1 5 Bent Split
Minute 2 7 Splits not bar
Mintue 3 6 push press
Minutes 4 6 split jerk

Split Jerk 5-5-5-3-3-2-2
60%-65%-70%
points of performace: footwork, timing, foot spacing.

WOD:
For Time 1 to 10
HSPU
Cleans 155/110

So 1,1,2,2,3,3,4,4, all the way up to 10.
Its 55, reps of each, scale accordingly.

Hero Wod again this sunday

Dallas 5
5 Mins of burpees
1 min rest
5 mins of 7 deadlifts 155/110
7 box jumps
1 min rest
5 mins ME Turkish Get Ups 53/35
1 min rest
5 mins 7 snatches 75/55
7 push ups
1 min rest
5 mins ME Cal Row

If there are more than 8 people go max effort bike, rower, or erg..all out, this is a hero wod