Strength: 3 x 5 snatch WOD: Chelsea 30 minute EMOM (all 3 movements each minute) 5 pull ups 10 push ups 15 squats **If you’ve finished all 30 minutes before, you can try 6, 11, and 16. If you don’t make all 30 minutes, try to jump back in after a short rest. Record total…
Strength: 3×10 overhead walking lunges 3×7 overhead ball slams WOD: 21-15-9 Box jumps (24/20) Kettlebell swings (70/44) (American) Chest to bar pull ups **step ups are not Rx
Strength: 3×8 snatch grip bent rows 3×8 snatch grip deadlift WOD: 50 calorie Row 40 push ups 30 burpees 20 handstand push ups 10 ring dips
Strength: 4×5 front squat 4×6 floor press WOD: 10 minute AMRAP 30 double unders 15 deadlifts (115/75) 10 cleans (115/75) 5 jerks (115/75)
Strength: 3×6 Snatch grip push press from behind the neck 3×20 farmers walks (use KBs, don’t set them on wood) WOD: Death by 10m sprints One run on 1st minute, 2 on the second, 3 on the third, etc. until you don’t finish the required number within the minute. **Run indoors, N/S direction