Saturday, October 22nd, 2022
General Warm-Up
2 rounds
1.5 min cardio of choice (last round 20 second sprint)
12 band row
12 overhead press
12 band front squats
clean and jerk / snatch demo/progressions/teaching
clean and jerk / snatch warm-up/practice/form checks
5-10 minutes to practice the movements with your partner
1.5 min cardio of choice (last round 20 second sprint)
12 band row
12 overhead press
12 band front squats
clean and jerk / snatch demo/progressions/teaching
clean and jerk / snatch warm-up/practice/form checks
5-10 minutes to practice the movements with your partner
WOD
Competitive
in pairs split reps for time
3 rounds
4 muscle-ups
10 hand stand push-ups
16 box jumps (30 / 24)
Rest 1 minute
3 rounds
8 chest to bar pull-ups
20 push-ups
32 box jumps (24 / 20)
Rest 1 minute
3 rounds
16 pull-ups
40 push press (35 / 25)
64 jump squats
3 rounds
4 muscle-ups
10 hand stand push-ups
16 box jumps (30 / 24)
Rest 1 minute
3 rounds
8 chest to bar pull-ups
20 push-ups
32 box jumps (24 / 20)
Rest 1 minute
3 rounds
16 pull-ups
40 push press (35 / 25)
64 jump squats
Performance
in pairs split reps for time
3 rounds
4 burpee jumping pull-ups
10 pike handstand push-ups
16 box jumps (24 / 20)
Rest 1 minute
3 rounds
8 jumping pull-ups
20 push-ups
32 box step ups (24 / 20)
Rest 1 minute
3 rounds
16 ring rows
40 push press (25 / 15)
64 jump squats or air squats
3 rounds
4 burpee jumping pull-ups
10 pike handstand push-ups
16 box jumps (24 / 20)
Rest 1 minute
3 rounds
8 jumping pull-ups
20 push-ups
32 box step ups (24 / 20)
Rest 1 minute
3 rounds
16 ring rows
40 push press (25 / 15)
64 jump squats or air squats
Lifestyle
in pairs split reps for quality
9 rounds
16 ring rows
20 elevated push-up or DB bench press
32 box step-ups (any height)
Rest 1 minute between rounds
9 rounds
16 ring rows
20 elevated push-up or DB bench press
32 box step-ups (any height)
Rest 1 minute between rounds