Wednesday May 6th- Throw, Toss, Press!! Pre Work: 1a. 3×5 Hip Ups (3 sec hold) 1b. 3x15x HEAVY Russian KB Swings 2a. 3x :30 sec TGU (each side) (light-moderate weight) 2b. 3×5 Bulgarian Split Squat (each leg) (use
Tuesday May 5th- Cinco De Mayo Fiesta!! Skill Work: 2x 20m Sideways Bear Crawl (knee 1 in off ground, switch at 10m) 8x Ring Dips 10x Hollow Rocks (sub a hold) 8x Ring Push Ups Max hold with chin over bar 6x Pistols 5x
Monday May 4th- Bonkers for Baseline!! Strength Work: 1a. 3x Behind the Neck Push Press + 3x OHS (2 count at bottom) 1b. 3×5 Bent Over BB Row (4 count lower) 1.c. 3×5 Partner Hamstring Raise (4 count lower) 2a.
Friday April 30th-Partner Time!! Pre Work- Arms/Core 1a. 3×20 Close Grip Bench Press/ Strict Press 1b. 3×15 Ring Rows 1c. 3x Max Push Ups 2a. 100x Flutter Kicks WOD- One partner works at a time, each partner
Thursday April 30th- IWT- Front Squat and Hang Cleans Oly Technique Work- 3x -3x Snatch Pulls, 2x Knee Pause Snatch, 1x 8 sec Power Snatch, 1x Snatch 3x-3x Clean Pulls, 2x Knee Pause Clean, 1x 8 sec Power Clean, 1x Clean