4 Week Skill Emphasis Program 1.2

A) Clean pulls 5 x 2 (As heavy as possible)

B) Throwback AOTM WOD – Dave "Crazy legs" Lance – 3 RFT:

  • 12 Front Squats from the floor (135/95)
  • 10 MB Sit ups (20/16)
  • 8 Burpee box Jump (24/20)
  • 6 Russian MB twists

4 Week Skill Emphasis Program 1.1

A) Double Unders and Pistols: 20-30 min to practice.  If proficient in DU’s and Pistols, attempt Triple Unders and Weighed Pistols with bumper plate starting at 10 lbs.

B) DG Memorial WOD – 10 min AMRAP:

  • 8 T2B
  • 8 DB thrusters (35/20)
  • 12 DB walking lunges (35/20)

Barbara

5 RFT (rest 3 minutes between each round):

  • 20 Pull ups
  • 30 push ups
  • 40 situps
  • 50 air squats

4 Week Core Emphasis Conditioning 4.1

A) Tabata intervals: (20 seconds work/10 second rest x 16 rounds)

  • MB twists @ 20/14 lbs
  • Plank holds  

*Alternate movements every round- record total reps

B) End of the month WOD – 3 RFT:

  • 200m Run
  • 4 snatch deadlifts @ 95/65
  • 5 hang power snatches@ 95/65lbs.
  • 6 ring dips