As it is Wild West this weekend I thought we could look back at last year
WUWOD
3 Rounds of
15 Air Squats
10 KB Swings
15 Lunges
10 Sit Ups
WOD 1
In Pairs with a light wall ball 8 Min AMRAP of:
20 Chest Passes
20 Side Passes
10 Over the head backwards toss
10 Over the head forwards toss
10 Wall Ball Slams
*Like dumbbell slam
WOD 2
For time:
6-5-4-3-2-1
Hang power snatch @ 70/45 RX+ 80/50
Chest to bar pull ups
6-5-4-3-2-1
Front squats @ 70/45 RX+ 80/50
Toes to bar
6-5-4-3-2-1
Deadlift @ 70/45 RX+ 80/50
Handstand push ups
1 mile run
*20 min cap
*Aim for unbroken movements
Additional Work
15 After Mins Class
For time:
100 GHDs for time
*Scale to 60 reps if you have not been doing this regularly
Barbell
TEST WEEK!
1RM Snatch
1RM Front Squat
CF Movement
Game
Capture the flag
Then Head to toes stretch
In 10′ complete:
MU drill 10-9-8-…-1
Dips 1-2-3-…-10
Finisher
In 10′ Accumulate:
2′ 90° elbow Push Up Hold
2′ Chin Up Hold
2′ Back Support
Shoulder Extensions with PVC
3×30