EMOM and Gymnastics

Saturday, March 3

WOD: 20 MIN EMOM, 1 Power Clean, 1 Front Squat, 1 Push Press/Push Jerk, on even minutes, on odd minutes, complete or 200m row or :40 ass bike at 70/60 rpm pace (pick a weight and stick with it on the weight lifting portion)

Gymnastic Prep: 30 shoot thrus on p-bars(push up shoot thru, dip, shoot thru) - 3:00 total time hanging from pull up bar

Recovery: Coaches Choice


Every four for twenty-four

Wednesday, January 24

WOD: Every 4 minutes for 24 minutes, Row 250m, 25 wall ball 20/14, 10 C2B

Gymnastic Prep : 3 rounds for work not time: 5 shoot thrus + on p-bars(push up and 2 dips with a full extension between), 5 strict T2B, 5 V-Ups, 5 single leg squats on each leg

Recovery: 100 hollow rocks


Power snatches and lots of work

Sunday, December 24

WOD: Every minute on the minute for 10 minutes perform 3 power snatches (increase weight as you go)

Strength: Perform 5x5 Db Floor press, and 5x5 KB Front squat (perform heavy but good quality of movement)

Accessory: 40 box jumps or weighted step ups

Recovery: 1k Row


20 min every minute on the minute

Wednesday, December 20

WOD: 20 min EMOM complete 3 reps Power clean + Thruster (weight can increase or you can stay consistent weight the entire time - record heaviest weight completed for at least 1 round

Strength: 20 wall walks, 50 kipping swings, 20 shoot thrus, 3:00 total time in L-Sit or knee tuck (10 min time cap)

Recovery: 1k row