Mobility
Warm-up
1:00 left-legged Couch Stretch
1:00 right-legged Couch Stretch
Fitness Level Substitution: Downward Dog Knee Push-ups
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
Fitness Level Substitution: Downward Dog Knee Push-ups
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
10 Overhead Squats (PVC Pipe or just the Barbell)
Fitness Level Substitution: Air Squats with hands in the air.
Skills / Strength
Skills / Strength Rest Day
WOD
5 Rounds for Time
10 Toes-to-bars
Fitness Level Substitution: Knees-to-elbow OR Kipping on the bar OR Hang on the bar for 1 second per rep OR V sit-ups.
10 Power Snatches (Men: 75lb / Women: 55lb / Beginner: 35lb or Broomstick)
*Power just means you do not have to catch it in a full squat. Wherever you catch it, stand-up with the weight from there.
10 Thrusters (Men: 75lb / Women: 55lb / Beginner: 35lb)
Fitness Level Substitution: Push Presses
Perform 5 rounds as fast as you can finishing all reps of a movement before moving to the next. Post your time to comments.
Toes-to-bar
Power Snatch
Thruster
Cool-down
3 Rounds (1:00 Rest)
6 Strict Presses (Just the Bar)
Strict Press
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