Bench Press, Burpees, Run, Hang Power Snatch, Bar Muscle-up

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Strength/Skill

Bench Press: Up to a heavy 1, rest 1:00 between sets

Metcon

20:00 AMRAP, with a partner

30 Burpees

Run 400 meters

20 Hang Power Snatches 115/75#

Run 400 meters

10 Bar Muscle-ups

 

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CONDITIONING 

“Strongman Saturday”
– Heavy Sledpush
– Heavy Farmer Carry
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– Heavy sandbag or DBall Carry against stomach
– Stone Carry
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*You are NOT limited to only these options

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Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

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