Performance
WOD 1
Power/Squat Snatch
EMOM12
- 3 Reps @60%
- 2 Reps @65%
- 1 Rep @70%
Note: The snatches are to be performed in a wave format where you increase the weight over a 3-minute cycle. Make sure you stick to the same weight format through the entirety of the EMOM. If you don’t feel confident with squat snatches then do power snatches but try to get a lower receiving position as the weight gets heavier.
WOD 2
6 Rounds
5 Cal
10 BJO @24/20
15 Air Squats
Rest 3 minutes
6 Rounds
5 Burpees
10 GTOH @25/15
15 DU
23 Minute Time Cap
Note: Ground to overhead is to be performed with a plate.
Fitness
WOD 2
Power/Squat Snatch
EMOM12
- 3 Reps
- 2 Reps
- 1 Rep
Note: The snatches are to be performed in a wave format where you increase the weight over a 3-minute cycle. Make sure you stick to the same weight format through the entirety of the EMOM. If you don’t feel confident with squat snatches then do power snatches but try to get a lower receiving position as the weight gets heavier.
WOD 2
6 Rounds
5 Cal
10 BJO @24/20
15 Air Squats
Rest 3 minutes
6 Rounds
5 Burpees
10 GTOH 20/10
30 SU
23 Minute Time Cap
Note: Ground to overhead is to be performed with a plate.
Home
WOD
6 Rounds
30 Mountain Climbers
10 Tuck Jumps
15 Air Squats
Rest 3 minutes
6 Rounds
5 Burpees
10 GTOH
15 DU/SU/Jumping Jacks
Notes: Use a weighted odd object for the ground to overhead movement.