WOD 10/02/2020
A)OLY 10 MIN TO HEAVY SNATCH B)SWOD EVERY 2 MIN FOR 6 MIN 3 FRONT SQUAT 90% C)CONDITIONING 3 RFT: 400 M RUN 10 HANG POWER SNATCH(50/35) 5 RING MUSCLE UPS
WOD 7/02/2020
A)POWER HIGH JUMP B)SWOD EVERY 2 FOR 6 MIN 2 BACK SQUAT 90% EVERY 2 FOR 6 MIN 2 STRICT PRES 90% C)CONDITIONING «JONESWORTHY» AIR SQUAT 80 64 48 32 16 8 KB SWING(24/16) 40 32 24 16 8 4 PULLUPS 20 16 12 8 4 2
WOD 6/02/2020
A)OLY EVERY 2 MIN FOR 16 MIN 1 3X60% 2 3X70% 3 3X75% 4 2X80% 5 2X85% 6 2X90% 7-8 95% B)METCON 800 M RUN 10/10 DB LUNGES(22,5/15) 20 RUSSIAN TWIST (22,5/15) 800 M RUN 20 ALT CLEAN+ SHOULDER TO OVERHEAD(22,5/15) 40 MEDBALL TO TOES(9/7) 800 M RUN 20 ALT. DB SNATCH(22,5/15) 20 TOES TO