Friday, 14 June 2019 WOD

Warm-up

20 Jumping Jacks

20 Plyometric Squat Jumps

Calf/ham/quad stretch

PVC movements

10 Muscle Snatch

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Zots Press

Strength

Muscle Snatch + Power Snatch

(1+3) x 5 @ 50%

Metcon

Complete with a running clock as:

On the 6:00: 1x 800 m

On the 3:00: 3x 400 m

On the 2:00: 5x 100 m

— Rest 1 min —

On the 1:00: 7x 50 m

Tuesday, 11 June 2019 WOD

Warm-up

500m row

7 minutes of Pistol Squat practice

500m row

Strength

‘Benchmark”

50 Hand Stand push-ups for time

Metcon

For time

400m run

21 kettlebells swings

21 Goblet Squats

400m run

15 Kettlebell Swings

15 Goblet Squats

400m run

9 Kettle Bell Swings

9 Goblet Squats

400m run

Friday, 7 June 2019 WOD

Warm-up

PVC Stretch for front   rack position

Front Squat Preparation

Ankle Mobility

Goblet Squat hold 1 min

Front Squat w/ empty bar

 

Strength

Front Squat

5 sets of 3

Heavy as possible w/ the same weight

 

Bench Mark

“Jackie”

1000m Row

50 Thrusters 45/35

30 Pull-ups

 

 

Helpful tips for Front Squat