Skill/Open Gym
Conditioning: With a 20 mins running clock
0-5min
5rds
10 box jumps
10 air squats
10 jumping split lunges.
5-10min
4 rds
15 V-Ups
15 superman's
10-15min
3 rds
20 med ball cleans
20 Oblique wall ball twist (left+right=1 rep)
15-20min
2rds
25 Push Press (empty bar (45-35)
25 back squat (45/35)
25 Kb sumo deadlift high pull (35/25)
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups