Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Snatch, skill Workout
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Push press + Box jumps + KB Swings Workout
Partner WOD:
Teams of two will complete the following for rounds and reps, one athlete must complete all three exercises (all reps = one round) then the next athlete does a round. Full rounds must be completed by each athlete before they switch. Athletes must alternate each round.
Complete as many rounds as possible in 18 minutes of:
115/75 pound Push press, 10 reps
10 Box jumps, 24/20 inch box
10 KB Swings, 55/35#Result: 10+15
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5 rounds of: 10 wall climbs, 10 toes to bar, 20 box jumps (24") Workout
5 rounds of:
10 wall climbs (chest and thighs on ground, chest to wall = 1 rep)
10 toes to bar (I did 10 toes to rings)
20 box jumps (24") - I was probably a bit higherI warmed up with my regular jump rope and Liz's new 5 lb jump rope.. a killer way to get warm, loose and tired... 30 seconds on with that 5 lb jump rope is a great warm up in sets especially supersetting with DUs with the speed rope.
The WOD was hardest on the wall climbs.. I haven't done them or box jumps in a LONG time so this seemed like a great WOD.
My shoulders were pretty sore and tired but that's just an excuse.
I think these wall climbs is a great ROM and pressing movement to start to include.
Great WOD
This was MUCH harder than I thought it would be. -
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Double unders + KB Swing Workout
10 Minute AMRAP
50 double unders
20 kettlebell swings at 53 lbs.Legit double unders!!!