8am Kettlebell
3 rds 4 reps each side:
– TGU
then
3 rds:
– 8 goblet reverse lunge
– max pull-ups
then
3 rds:
– 6 kb press each side
– 25 air squats
then
3rds:
– 25 swings
– 15 push-ups
9am WOD
Stations Rotation: max reps in 45 seconds at each station, 15 seconds switch:
1- Ring rows
2- Handstand hold
3- Calories on rower
4- Pull ups
5- Calories on airdyne
6- Ring dips
7- Knees to elbow
8- Burpees
9- Sit ups
* Perform this 2x resting for 2 minutes between rounds
10am Olympic Lifting
Weightlifting
A. Push press-push jerk- split jerk RM, 90%,90%
B. Segment clean pulls- 3 sec pause at each(1”, knee, mid thigh) 3×3 80%
C. Front squat 3×3 70%
D. Single leg Straight Leg deadlifts
10/leg- light to mod weight 3 sets
E. Weighted Planks
A. RM/90% B. C. D. E
Al. 110/100. 110. 125
Jeff. 165/145. 155. 155
Sue. 65/55. 65. 65
Saghar 85/75. 70. 55. 24. 15
Weightlifting
A. Push press-push jerk- split jerk RM, 90%,90%
B. Segment clean pulls- 3 sec pause at each(1”, knee, mid thigh) 3×3 80%
C. Front squat 3×3 70%
D. Single leg Straight Leg deadlifts
10/leg- light to mod weight 3 sets
E. Weighted Planks
A. RM/90% B. C. D. E.
Al. 110/100. 110. 125
Jeff 165/145. 155. 155
Sue. 65/55. 65. 65
Saghar 85/75. 70. 55. 24. 15