Strength / Skill
8 emom
1 hang snatch + 1 snatch
increase load to wod weight or beyond
WOD
5rds
3 min each rd to complete movements Any additional time remaing is used for rest or preperation for the next rd.
5 Power Snatch 115/85
12 weighted abmat situps 45/25
15/12 cal bike
Strength / Skill
7 EMOM
DBL Press
min 1,3,5,7 =12-15 reps on the min
min 2,4,6 = 12-15 push ups
WOD
5 RFT
15/12 row rx+ 20/15
10 k2e rx+ t2b
5 s2oh 135/95 rx+185/125
2 person wod
[3] 9 min amrapswod 1
A1: 10 alt DB snatches 50/35 + 3 wall walks
A2: max cal row
switch
wod2
A1: 12 weighted sit-ups 45/25 + 5 burpees
A2: max cal ski
switch
wod 3
A1 10 box jumps + 1 rope climb
A2: max cal bike
switch
Strength / Skill
emom - 5
2 DL + hshold
emom 5
1 hang snatch + 1 power snatch
WOD
Ladder down
10-1
deadlift 185/125 rx+225/155
hspu
then,
10 Power snatch 115/85 (rx+ 155/105)
then,
50 wb shots
