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Last 7 WODS

Back Squat- 1 RM

-remember deadlifts fro, day before so numbers may not be what you were expecting

15 min AMRAP
20 wall balls (20/14)
16 kb snatch (53/35)
12 t2b
-kb snatch should be alternating
-work on your kipping on the t2b, even if you can’t actually get toes to the bar.  working on the kip and getting legs as high as you can will help

Strength- Deadlift
3 RM
-warm up with multiple light weight sets with lots of reps
-gradually add weight
-when weights get heavier make sure you are resting

Buy In: 800m
50 burpees
Buy Out: 800 m

Bench Press
1 RM

11 min AMRAP
Ascending ladder By 3
3 c2b
3 squat cleans (135/95)
-squat cleans can be drop and go
-if you have chest to bars but know increasing will be hard, increase by 1 or not at all so you can work on chest to bars, same for pull-ups if you don’t have pull-ups

Metcon “Mashed-Up”
For Time
Calorie row
Power snatch (95/65)
-rest 3 min

4 rds
40 air squats
2 rope climbs
-rest 3 min

3 rds
50 double unders
25 ab mat sit ups
400 m run
-scale the snatch weight so you can do big sets
-rope climbs half way up the rope is good or 2:1 seated
-try to do double unders but scale the reps

Front Squat- 1RM

Metcon “Betty”
For Time
5 rds
12 push press (135/95)
20 box jumps (24/20)
-scale the weight on the push press
-make sure you pick a weight you can push press, not push jerk

Back Squat
5 @ 75%
1 @ 80%
5 @ 75%
1 @ 83%
5 @ 75%
1 @ 85%

For time
Deadlifts (245/165)
-pick a weight that is challenging

For time
5 rds
20 lunges (95/65)
12 c2b
-rest 5 min

3 rds
400 m run
30 db box step ups (24/20) (50/35)
-rest 5 min

100 kettlebell swings (50/35)
*every time you break 15 cal on rower
-scale c2b with pull ups or ring rows
-kettlebells can be used if there aren’t enough db
-sets should be big on the kettlebell swings

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