Thursday 4/27/17 - Drills & Skills


MAIN WOD

M-1: 20:00 EMOM

Odd: Split Squat 5 Each Leg (May Hold DBs on sides to add weight)

Even: 2-5 Reps Strict Chin Ups (May Add Weight if 5 is easy)

M-2: For Time:

21-18-15-12-9-6-3 Shoulder-to-Overhead, 95#/65#

63-54-45-36-27-18-9 Double Under

--14:00 Time Cap--

L2: Should-to-Overhead 75#/55#

Double Under Attempts

L1: Shoulder-to-Overhead 65#/45#

2x Single Unders

FITNESS CLASS

F-1: 20:00 EMOM

Odd: Split Squat 5 Each Leg (May Hold DBs on sides to add weight)

Even: 2-5 Reps Strict Chin Ups -> Scale to 5 Challenging Ring Rows

F-2 For Time:

21-18-15-12-9-6-3

DB Shoulder to Overhead (Heavyish)

Assault Bike Calories

--18:00 Time Cap--

WEIGHTLIFTING

Clean from Blocks (Right above knee)

3 @ 65%

3 @ 70%

2x2 @ 75%

2x2 @ 80%

4x1 @ 85%

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