Friday :
Karen’s B-day WOD – “MCW”
6 Min Clock- Cash In with 37 Wall Ball Shots and 400M Run, then max reps of pull ups w/ remaining time
1 min rest
6 min clock, cash in with 37 Jumping Lunges and 400 M Run, then max reps of GHD Sit Ups with remaining time
1 min rest
6 min clock, cash in with 37 Squat Jumps and 400 M Run, then max reps of push ups


Thursday:
Skill – Hang Power Snatch (Advanced athletes – Hang Squat Snatch)
12 Min to work up to a 1RM or skill/practice
WOD: 2 Min Max Reps at each station, 1 min rest between stations
Hang Power Snatch – 95-115#M/ 55-75#W
TTB or KTE
Slamball
Box Jumps (24/20)
Row (Calories)


2 Rounds:

5 Min AMRAP of KB Complex(53#/35#) – 5 KBHP, 5 Goblet Squats w/KB in Clean Grip (Right Shoulder), 5 Goblet Squats w/KB in Clean Grip (Left Shoulder), 5 KB Swings

2 min rest

5 Min Row for max calories

2 min rest

 


6 Rounds:

3 Min Clock – 10 SDHP (115#/75#), 15 Box Jumps (24/20), 6 HSPU

Athletes Should Finish the Triplet as fast as possible, then have the remaining time of the 3 minutes to rest. If an athlete cannot finish the prescribed reps in the 3 minutes, the workout becomes an AMRAP with the remaining time:

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Push Press – 6,4,4 @75%, 80%, 85%

Lurong Challenge WOD:

5 Rounds for time:

20 Burpees, 20 KB Swings (53# Rx Men, 35# Rx Women) (<3 months: 4 rounds – 15 Burpees, 15 KB swings)

Scaled = 35# men, 26# Women

Note: (for challenge, KB must clear the height of the athlete’s head on the swings)

 



Strength:

Back Squats- 8@70%, 8@75%, 6@80%

WOD:

Min AMRAP

6 x Sandbag, Dumbbell or 2 Hand KB Clean (Floor to Shoulder, alternating shoulder, under control – SB are not to be dropped, 10 Burpee penalty)

6 x Sandbag , DB or KB Step-Ups (24inch box, each step-up is a rep