EMOM 15: Rowing, DB Snatches, Ball Slams

Front Foot Elevated Split Squat

Athletes will have 12 minutes to complete the following:

3 x 10/leg @ light to moderate weight

*The focus here is driving through the front foot, while staying balanced on the back leg. Knees out over the toes is the goal of this movement.

WOD

Every minute on the minute, for 15 minutes alternate between:

Minute 1 - :40 max calorie row
Minute 2 - 14 alternating DB snatches (50/35)
Minute 3 - 14 Ball slams (50/30)


 

 

 

EMOM 12: Sit-ups + Air squats + Box jumps

Close grip Bench Press

Athletes will work for 12 minutes to build to a moderate 6RM

- then -

2 x 6 @ 80%

*Athletes should focus on controlling the eccentric portion of the lift and
staying in proper position for all 6 reps!

WOD

Every minute on the minute for 12 minutes, alternate between

MINUTE 1 - 18 Ab-mat situps
MINUTE 2 - 22 Air squats
MINUTE 3 - 14 Box jumps (24/20")


4RFT: Rowing + Snatches

Front foot elevated split squat

Athletes will have 12 minutes to complete the following:

3 x 10 per leg @ light to moderate weight

*The focus here is driving through the front foot, while staying balanced on the back leg. Knees out over the toes is the goal of this movement.

WOD

4 Rounds for time

15 Calorie row
7 Snatches (75/55)

- Rest 2 minutes between rounds -

*Athletes may increase the weight to 95/65# if their coach agrees

20 minute time cap!