WOD 1
WARM UP:
10 Min AMRAP of:
5 Narrow Push ups
10 Clean Grip Deadlifts @ 20/15
15 Front Squats @ 20/15
100m Run
SKILL:
Ring Dip tekkers
WOD 2
17 Min Incremental Ladder of
10 Kcal Row/Ski/AB/100m Run
2 Ring Dips +2
2 Hang Power Clean +2 @ 60/40 C=70/45
*Increase dips and cleans by 2 each round
BARBELL
8-10 Min Warm up
For 10 Mins – In Pairs (AMRAP- YGIG)
Hang Snatch + Squat Snatch
*Partner to count 4 sec pause in the bottom positions
*These are for QUALITY not time/reps*
*5 Rounds (every 90s)
5 x Hang Squat Cleans + 1 Jerk
*Keep weight the same across sets
BWOD
EMOM15
1-5 Min – 3 OHS
6-10 Min – 2 FS
11-15 Min – 1 BS
*Increase weight between movements