Friday
Kettlebell complex – 4 rounds:
10 KBS
5 KB cleans (L + R)
10 KBS
5 KB push press (L + R)
10 goblet squats
Friday
Kettlebell complex – 4 rounds:
10 KBS
5 KB cleans (L + R)
10 KBS
5 KB push press (L + R)
10 goblet squats
Thursday
3 rounds:
50 SUs
40 mountain climbers
30 flutter kicks
20 side kick through
10 burpees
Wednesday
Strength: bench press 3-3-3-3
5 rounds:
7 power cleans
9 box jumps
Heavy Tuesday
Snatch: 3-3-3-3-3
Monday
Skill: 10 minutes work on drop snatch
5 rounds:
5 thrusters
5 burpees with vertical jump
I’m going to make the command decision and cancel the Saturday 9:00 AM free WOD. Sleep in. You’ll thank me later.
Friday
5 Power cleans + one round of Cindy
Work for two minutes and rest one minute for four rounds
EMOM Thursday
EMOM 21 min:
1st – 10 wallballs
2nd – 10 KB SDLHP
3rd – 12 side kick through
Wednesday
15 min AMRAP:
5 front squats (95#)
10 push-ups
20 flutter kicks
Tuesday
E 30s for 10 minutes: 1 snatch – light weight
4 rounds:
4 wall walks
down and back sprint
15 KBS
down and back sprint