August 9, 2018

Rest Day!

Conditioning: Five rounds for time of:
24 Ab Mat Sit Ups
18 Russian Kettlebell Swings 70/53
12 DB Box Step Ups 35/20
6 Burpee Pull Ups

Conditioning: 6 Rounds
Max effort Thrusters and sled push
Max effort thrusters 75/55
50 m sled push 90/45
*Complete amrap of thrusters followed immediately by max effort 50 m sled push
rest 3 min between rounds
*score will be total number of thrusters
Conditioning: 7 Rounds for Time
Dumbell Hell
10 manmakers
20 db deadlifts
30 single arm db snatches (15 per arm)
40 single arm overhead lunges (20 per arm)
50 db swings
*Rx 35/20
*Rx+ 45/30
*This is a very long WOD, highly recommend considering doing with a partner

Conditioning; For Time
Teams of Two:
2-mile run
2K row
1-mile run
1K row
* One partner works while one rests. Split up WOD to maximize performance. Must finish movement before moving to the next movement.

Snatch Balance (5 Sets of 3)
*Good technique, Increase weight
High-Hang Snatch (Max; -10% for 2×1; -15% for 2×1)
Halting Snatch Grip Deadlift (5 Sets of 3 Reps)
2 Second pause mid shin + just above knee