031714

2031 Games!!

Monday

All Levels

Fitness & Performance: 4 - 5 Sets of: 

A1. Working up in weight each set
F: Push Press 8 reps (from a rack +3 reps from last week)
P: Power Snatch + OHS; 5 Power Snatch (TNG) + 5 OHS (after all 5 TNG)


A2. Hollow Rock 25 rocks Back & forth, rest 60-90 sec before returning to A1.


B. WOD! 6 min on, 2 min off - 1x at each station, start at any station - but also - start at a different station than last week!
Goal! - is to keep same rounds as last week while reps get increased!

1. - F: 7 KB Swings (Russian), 7 Step Up/BJ + Step Down
      P/S: 7 KB Swings, 7 Box Jumps (open/games standards)

2. - F: 8 Sit Ups, 4 Burpees
      P/S: 4 T2B, 4 Burpees +jump touch

3. - F/P/S (all): 7 Slam Ball,
      30 Double Unders (75 Rope Passes)

Tuesday

Level 1 

Pre-Skill; Structural; Pull Up Negative w/partner 41X1: 
3 sets of ~5 reps, back & forth

Skill Builder/Strength: Hang Power Clean Progressions & Sets of 5 reps with bar 

WOD: 
10 Min AMRAP; 
4 min Wall Ball
3 min Jumping Pull Ups
2 min KB Swings (Russian)
1 min Wall Ball

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Level 2

Fitness/Performance

A. EMOM for 10 minutes, building up

Fitness: Hang Power Clean 5 reps
Performance: Power Clean 2 (rest 5 sec between reps - so basically heavy single, rest 5 short seconds, heavy single)

B. 10 min Work Capacity Test 3.0
1 Pt. per rep
4 min Wall Ball (all)
3 Min Pull Ups (F: Jumping/Chin; P: Chin/C2B,
2 min Power Clean (~2/3 of A, or appropriate sub for that individual - fitness can be from the hang)
1 min Wall Ball

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