WOD

Strength: E2MOM – 5 sets of 3 Split Jerk Increase weight each round Workout: AMRAP 14 Row- increase by 5 Calories each round Handstand Push-Up- 7 reps per round
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Strength: EMOM 10 Odd- :40 Max Ring Push-Ups Even- :40 Max Reps PVC Overhead Squats Workout: “Dirty Thirty” For Time 30 Box Jumps (20/24″) 30 Jumping Pull-Ups 30 Kettlebell Swings (26/35#) 30 Lunges 30 Knees-to-Elbows 30 Push Presses (35/45#) 30 Back Extensions (Barbell Good Mornings) 30 Wall Ball Shots (14/20#) 30 Burpees 30 Double-Unders
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Strength: Shoulder Press 12 minutes to build to a heavy set of 5 reps Workout: E2MOM x 10 Odd Rounds- SPRINT 150m Run Even Rounds- AMRAP 2 of 3 Pull-Ups / 6 Push-Ups / 9 Air Squats *pick up where you left off each round Today IS a Weight Vest day
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Skill Work: Skill Development Thursday (Week 1 of 4) Workout: 5 Rounds for Reps (Dubs + Calories) :45 Alt Renegade Rows + :15 transition :45 Jump Rope + :15 transition :45 Knuckles-to-Toes + :15 transition :45 Bike + :15 transition
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Strength: TEST DAY 15 minutes to find 1RM Clean and Jerk All athletes should *strive* to complete Squat Clean and Split Jerk Workout: For time: 10-1 Toes-to-Bar 1-10 Heavy Ball Slams
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