Monday 10/11

WARM UP
3 rounds:
5 wall walks
10 air squat
15 jumping jacks
SKILL
Handstand walking
*10:00 practice.
WORKOUT OF THE DAY
WZA ’21 – WOD 1
In 8 min complete 4 Rounds of:
8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters
If all work is completed beneath the 8 minute cap, rest the remainder and wait until the 8 minute mark, right into…
In 7min complete 4 Rounds of:
8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters
If all work is completed beneath the 7 minute cap, rest the remainder and wait until the 15 minute mark, right into…
In 6min complete 4 Rounds of:
8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters
If all work is completed beneath the 6 minute cap, rest the remainder and wait until the 21 minute mark, right into…
In 5min complete 4 Rounds of:
8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters
RX: (115/80) (24/20)
55+: (75/55) (24/20)
*Score total repetitions.
ANYWHEREX
SKILL
Snatch technique
5 x 5
WORKOUT
21-15-9-15-21
Row for calories
200 meter sandbag carry
BARBELL CLUB
3 rounds barbell warm up
A) Clean pull + hang power clean + front squat + push press
5 x 1
😎 EMOTM 20:00
1 power clean
C) Front squat
5 x 2
D) Strict press
5 x 4