Wednesday 3/13

WARM UP

Rock Paper Scissor W-A-R

*Every time you lose a battle, complete 10 hollow rocks

SKILL

Forward roll progressions
-somersault
-wall walk to roll
-handstand to roll
-handstand walk to roll

WORKOUT OF THE DAY

“Fat Gone Bad”

3 x 1:00 rounds for reps:
Wall ball
Sumo deadlift high pull
Box jumps
Push press
Row

RX: (30/20) (135/95) (30/24)

*Rest 1:00 between rounds. Score total reps, athletes may start on any station.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

20:00 AMRAP:
10 kb swings
10 push ups
10 goblet lunges
10 knees to elbows

*Add 2 reps per exercise per round. Score total reps.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 21:00
1) 3 x (deadlift + snatch pull)
2) 2 power snatch
3) 1 squat snatch

B) Snatch press
5 x 3 from rack

C) Snatch pulls
5 x 1 @ 120% 1RM