Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
4×5 Single Arm One Knee KB Press (10 reps each arm)
Metcon (Time)
WupWOD
4 Rds
10 WBs 20/14
10 KB swings 53/35
don’t use heavier WB/KB. Go for speed.
Metcon (Weight)
Skillz and Drillz
EMOTM 6 mins
1 HHSqSnatch
1 HSqSnatch
1 SqSnatch
3 sec pause in each catch at bottom of squat; so 3 pauses per complex.
Increase weight if successful with complex without dropping and complete with all pauses.
Deadlift (4-4-4-4-4)
Build to a 4RM
EMOTM (10)
10 mins
Even-30 sec AMRAP Box Jump Overs 30/24
Odd-30 sec AMRAP Strict Ring Dips with a pause at bottom of dip
Metcon (Time)
Isabel plus Grace
For Time
30 PSnatch
30 C&J
135/95