WOD
Level 1
Every 2 Minutes for 5 Sets:
- V-up x 8-10
- Alternating Dumbbell Snatch x 8-10
Then, 5-10 Minutes after:
AMRAP 6:
- Row x 150m
- Dumbbell Hang Clean Thruster x 10
Level 2
Every 2 Minutes for 5 Sets:
- Toe to Bar x 10
- Alternating Dumbbell Snatch (55/35) x 10 (5/side)
Then, 5-10 Minutes after:
AMRAP 6:
- Row x 150m
- Squat Clean Thruster (115/85) x 10
Notes: Each set should be unbroken on the toes to bar if possible. Alternate arms on Db snatch – goal should be to complete the work within a minute each time. Go for touch and go on squat clean thrusters if possible.
Gymnastics Strength/Core Work
8 rounds on the 30 second:
- 15 seconds L sit hold (tuck hold for level 1)
- 15 seconds rest
*Work hard for all 15 seconds, if you have to come down and reset do so
Notes: Use parallettes or boxes (if on a box, thumbs are forward and middle fingers are to the sides)
Wod 1: 1:06,1:07,1:07,1:09,1:06 (w/ 5 vups at the end after a minor hand rip)
Wod 2: 2 (@65#)
Strength: tuck holds on box
Strength: 30# V-Up, 45# DB Snatch
WOD: 2 + row + 3 @ 95#
WOD 1: :50, :52, :57, :59, 1:00 Rx
WOD 2: 2 + 28m @75#
Core: 2 sets on the parallettes, 2 sets on the rings, then tried like 5 seconds hanging off the bar before I decided I’d had enough 😛
1st part only :43 – :45 each round rx