HELEN // 5|24|18

strength | skill

1. Shoulder Press 4×4

2. Push Press 4×4

 

wod | HELEN 

3 rounds for time of:
run 400 meters
21 kettlebell swings 1.5 / 1
12 pull-ups

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SKYROCKET // 5|22|18

 

strength | skill

Every 3 min for 12 min (4 times) sled push down and back.

Go as heavy as you can without taking longer than 15 sec.

 

wod | SKYROCKET

5 rounds for reps of:
2 minutes of burpee box jumps 36″ / 30″
Rest 1 minute

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16.3 // 5|21|18

strength | skill

1. high hang power snatch 3 x 3

2. low hang power snatch 3 x 3

3. power snatch 3 x 3

 

wod | 16.3

7 min amrap of:

10 pwr snatch #75 / #55

3 bar muscle ups

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REVOLT // 5|18|18

strength | skill

Warm up your power clean and deadlift.

 

wod | REVOLT

5 rounds of:

10 pwr cleans #155 / #105

10 hspu

immediately into 4 rounds of:

20 ring dips

20 burpees

immediately into 3 rounds of:

30 deadlifts #185 / #135

30 lunges #45 / #25

 

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LETTUCE // 5|17|18

strength | skill

in 15 min find your 3RM thruster

 

wod | LETTUCE

Every 5 min for 20 min:

20 cal airdyne

7 thrusters #135 / #95

14 pullups

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RISKY // 5|15|18

NO YOGA TOMORROW!!

strength | skill

1a. power clean 3 x 3

1b. power snatch 3 x 3

 

wod | RISKY

21-15-9

power cleans #115 / #75

wall balls                         

then immediately into….

21-15-9

snatch #115 / #75

TTB

 

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TRAITS // 5|14|18

strength | skill

shoulder press 4 x 5

 

wod | TRAITS

4 rounds each for time of:

50 air squats

40 situps

30 kbs 1.5/1.0

20 hand release pushups

100m run

*rest 3 min between each round

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