Team Series Event 2

FRIDAY
“Team Series Event 2”

Strength
7 Min EMOM
2 Hang Power Snatches; building throughout the sets

WOD In Teams of 2...
Each athlete performs 120 double unders (relay style)
Then, alternating every 15 reps (for a total of 60 reps/athlete):
120 Chest-2-Bar Pull-ups (scale to appropriate pullups)
Then, alternating every 15 reps (for a total of 60 reps/athlete):
120 hang power Snatches 95/65
Then, each athlete performs 120 double unders (relay style)
15:00 Cap

Individual Option
15 Min AMRAP
10 Pull-ups
15 Hang Power Snatch 75/55
20 Double Unders

 

Deadly Duos

THURSDAY
“Deadly Duos”

Stability Strength
2 sets, any order, rest as needed
200m Farmer Carry AHAP (only once)
1 Min Plank with Plate on Upper Back
Dead Hang Hold on Pull-up Bar 1:30 cumulative

WOD
Partner Up! (I go, you go style except for the running)

35 Bear Complexes 95/65 FB: 115+/75+
400m Run Together
55 KB SDHP 53/35 FB: 70/53
400m Run Together
75 Over the Box Jumps 24/20
400m Run Together

Triple Doubles

WEDNESDAY
“Triple Doubles”

Skill
8 Min EMOM: 5 Pushups + 20 Double Unders FB: 5 HSPU + 20 Double Unders

WOD
12-9-6
Push Press 95/65 FB: 115/75
Burpees over the Bar
Then,

12-9-6
Hang Power Clean (same load)
Burpees over the Bar
Then,

12-9-6
Front Squat (same load)
Burpees over the Bar

Thirty is the New Twenty

TUESDAY
“Thirty is the New Twenty”

Technique
Snatch Balance + OHS; build over 15 mins

WOD
30 Box Jumps 24/20
30 Pullups
30 Overhead Squats 95/65
30 Toes-2-Bar
30 Cals ABike

Down Payment

MONDAY
“Down Payment”

Strength
Back Squat 3 sets: 6 reps @ 65%; 3 reps @ 75%

WOD
14 Min AMRAP
800m Run
50 Alternating DB Snatches 35/25 FB: 45/35
100 Double Unders
50 Weighted Sit-ups (same DB as Snatches)
100 Double Unders
Max Wall Balls in remaining time 20/14

At Week’s End

FRIDAY
“At Week’s End”

Strength
Snatch Balance 12 Mins to build to a heavy single from rack

WOD
4 TGU (2/side) 35/25 FB: 53/35 KB
8 Clean & Jerks 115/75 FB: heavier
16 Toes-2-Bar
32 KB SDHP 53/35
64 Lunges (bodyweight)
32 KB SDHP
16 Toes-2-Bar
8 Clean & Jerks
4 TGU

Choose Your Own Adventure

THURSDAY
“Choose Your Own Adventure”

Skill
Double Unders 10 Mins of Practice, then 2 Min AMR

WOD
18 Min AMRAP
(Athlete can break up reps and movements into any rep scheme/order they want)
1 Mile Run
100 Wall Balls 20/14
100 Push-ups FB: 100 HSPU
100 KB Swings 53/35 FB: 70/53

Ex: 1. Rounds of 200m Run / 5 HSPU / 10 Wall Balls / 15 KBS
2. 800m Run Buy in, then 5 Rounds of 20 push-ups / 20 Wall Balls / 20 KBS, if time, finish with 800m Run