Pre WOD:
A, Front Squats
3 set*1.1.1 Front Squat 90%
.=30 sec rest
– We do this to prepare for our 1 RM Test nex week.
B, Ring Dips:
Level 3: 40 Ring Dips for time High Rings
Level 2: 30 Ring Dips for time
Level 1: 4 sets*5 Box Dip (feet asissted if needed)
WOD:
24 min Amrap:
10 SA DB Hang Clean & Jerk
10 Toes to Bar
10 SA DB Thrusters
– Rest 30 sec
10 SA DB Snatches
10 Pull Ups
10 SA DB Farmers Reverse Lunges
– Rest 30 sec
* DB movements= Same arm for a whole round, then switch
Dumbbell Weight: 1*22.5/15 kg (50/35 lbs)
Post WOD:
Core B
E30sec for 8 min (2 rounds)
1, 10-20 sec Single Leg Sling Plank
2, 10-20 sec Single Leg Copenhagen Plank
3, 10-20 sec Single Leg Reverse Plank
4, 10-20 sec Single Leg Side Plank
– Switch Sides after a full round
Try to increase seconds every other week but make sure to focus more on quality movement than time
