Monday

Lift

E.M.O.M for 12 minutes

3 Touch and go Power snatch

Stay light to moderate in weight to work on speed and a straight bar path on the way up and on the way down

Wod

21,15,9 of

Power snatch 95/65

burpee over bar

post Wod accessory work

30 Overhead squats

you choose the weight and break up the reps however. If it’s a difficult movement, stay light and work on form, if you are comfortable with them feel free to challenge yourself with a moderate weight and get all 30 unbroken.

Friday- final benchmark for this week

The final benchmark for the week. This has been a great week of benchmarking and testing your grit.

On this final wod:

each athlete will have a counter. To claim RX the athlete must meet ALL standards of the movement.

**the squat must break parallel

**the middle of the ball must hit the middle of the target EVERY time. If there is doubt, it is a no rep 🤷🏽‍♂️

This will be a fun opportunity to refresh your judging abilities and begin practice for the up and coming open .

This workout requires—INTENSITY- get after it! All out. It’s one movement x 150

lets have a great day!

Wod:

karen

150 wallballs 20/14

Post wod abs

5 rounds

10 hollow rox

10 sec L- hold

30 sec plank

Wednesday

Wod:

cindy

20 min amrap

5 pull-ups

10 push-ups

15 squats

rest 10 mins

wod:

10 mins to complete:

annie

50-40-30-20-10

double unders

sit-ups

Tuesday

Compete with the games

Wod: heavy DT

5 rounds for time

12-9-6

deadlift 205/145

hang clean 205/145

shoulder to oh 205/145