TEAM Saturday

Warm up & Skill

Review the movement standards

Partner WOD

20 Minute AMRAP

(One work while one rests on each of the movements/partner can spot movements)

2 bar muscle-ups

4 HSPU

8 2-Pood KBS

Friday

Warm up  & Skill

Review technique for getting the bar from G2 OH

WOD

10-minute AMRAP

Ground to OH W/95 M/135

Thursday

Warm up 

2 minutes double unders

OH duck walk

OHS

GHD sit ups 

GHD back ext

Skill

Rebounding box jumps

WOD

3 rounds of:

15 double unders

20 TTB

25 burpees

30 box jumps

Wednesday

Warm up & Skill

Pose running drills

Pulling drills

-Stationary single leg

-Alternating legs

-Lunge drill

Falling drills

-Partner fall drill

-Hip driver drill

Partner pull & fall (hands on shoulders)

WOD

Complete the following:

2K run

21-15-9

HSPU

Deadlifts W/165 M/235

*20-minute time cap*

Warm up  

Bucket work

Work front lever

Pull over to support

Rope climbs

Handstands

Skill

Muscle ups

WOD

12-minute AMRAP

Muscle ups 2-4-6-8-10…

Wall ball shots 10-20-30-40-50…