WOD Strength+Skill 10 min EMOM — alternating Split Jerk (3 @ 60%) Broad Jump (6 @ 6’/4′) the black mats are 6′ x 4′ Kalsu (Time)
WOD Metcon (AMRAP – Reps) 35 min AMRAP — with partner 50 C&J (95/65) 50 burpee 50 thruster (95/65) 50 lunge 50 front squat (95/65)
WOD Strength+Skill Pull-ups (6) take the time to work on form — perfect kip / butterfly Pistols (6) WOD Metcon (Time) 4 RFT 200m run
WOD Strength+Skill Taking turns in class accumulate 5 pulls and 5 pushes. Increase weight each time to find how heavy you can go! Sled Pull
WOD Strength+Skill Back Squat (5-5-3-3-1-1-1) WOD Metcon (Time) 6 RFT 6 C&J (135/95) 30 wallball (20/14) 12 min cap scale — 115/75 rx+ — 165/110
WOD WOD Metcon (Time) "12 Days of Christmas" 1 100m run 2 DB thruster (50/35) 3 DB front squat (50/35) 4 DB hang power clean
WOD Metcon (Time) 6 rounds 40 KBS (1.5/1pd) 40 goblet squat 40 KB PP 40 goblet lunge partner A: 400 m run partner B: AMRAP
WOD Strength+Skill Snatch (5×3) That means full squat — drop and reset each rep Beginners — power snatch + ohs (or work on a progression
WOD Strength+Skill 10 min EMOM — alternating Dead Hang (Time) this is an active hang keep your shoulders in a good position — try using a full
WOD Strength+Skill 10 min EMOM — alternating Toes-To-Bar (6) scale as needed — this is working on form & technique Clean and Jerk (3) @70% —