SKILL/STRENGTH
Overhead Squat, 6-8 reps x 3 sets
Notes: Focus on form and depth. If working on the movement, stay light and work on mobility between sets.
WOD
Level 1
In 12 Minutes:
Run x 800m
Then, AMRAP in remaining time of:
- Box Push-up x 6
- Russian Kettlebell Swing (40/20) x 9
- Abmat Sit-up x 12
Level 2
In 12 Minutes:
Run x 800m (or Row x 1000m)
Then, AMRAP in remaining time of:
- Plyo Push-up x 6
- Kettlebell Swing (70/53) x 9
- Abmat Sit-up x 12
Notes: Record # rounds on AMRAP portion. Use 25# plate for plyo push-up (chest must touch plate and arms must come to full extension each rep – scale to “walk over” with hands if necessary).
OHS: 6 @ 55#, 8@ 65#, 8@ 75# (worked on snatch balance for 1st OHS)
WOD: 5 + 24 (4:06 800m, walked hands over for pushup, 53# KB)
OHS up to 105#x6
WOD 7+20 @45#KB
OHS: 65# x8
WOD: 5+20 (40# KB, “walk overs”)
OHS: 115
WOD: 6+24 Rx (gotta work on my run time)
OHS: 75,85,85
WOD: 7+15 rx
OHS: 55 x 8, 65 x 8, 75 x 2 before my knee started to feel like it might explode. :/
WOD: 6 + 18 (55# Russians)
OHS: 45×8, 55×8, 55×8
WOD: 7+11 rx
Working up to 75# – Did 2 sets of 4
WOD- 7 + 5
OHS: 105
WOD: 6 rx
3×8 ohs 55/75/95#
1k erg buy in + 5+21 reps of rx’d kbs but “traveling” plying push ups (walked my hands over instead of hopping)
OHS – 85, 95, 95 x 8
WOD – 4 sit-ups short of 6 rds (row 1k, 45# kb)
95,115,135,145
7+6. 88# Russians, not totally plyo.
OHS: 75#
WOD: 7 + 7 at rx weight (but I did soviets, not full KB swings)
OHS: 55#
WOD: 7+3 (walk-over pu, 35# kb)
OHS up to 111
WOD: 6+6