Monday 10/26

Fitness 

Strength 

A. Clean lift off + clean pull + hang squat clean (2+1+1) 5 sets building but maintaining good form 

Wod

15 minute amrap 

10 ring rows 

30 abmat sit ups 

50’ walking lunges 

100 single under

Performance 

Strength

A. Clean from pause @knee x 3 reps (singles) x 5 sets building each set but maintaining form

 

Wod

15 minute amrap

5 Strict Pull-Ups

30 Abmat Sit-Ups

50′ Walking Lunge

50 Double-Unders

 

ZONE 

Skill 

A1. 20 hollow rocks x 3 sets 

A2. 20 Arch ups x 3 sets

A3. 20 db walking lunges x 3 set

Wod 

15 minute amrap 

10 ring rows 

30 sit ups 

50’ walking lunges 

50 single under