Heather seems to like the WOD

Monday

GYMNASTICS PUSH & PULL 4,4,3
Front squat + jerk
5×3+1
WOD
Parnter Relay
5 x 100m run
5 x 50m lunge
5 x 50m bear crawl
 

Tuesday

GYMNASTICS PUSH & PULL 4,4,3
HAMSTRING strength – FOCUS ON POWER
WOD
50-40-30-20-10
Burpees
Wall Balls
 

Wednesday

GYMNASTICS PUSH & PULL 4,4,3
Snatch + no heave snatch balance
Emotm x 10
WOD
“Elizabeth”
21-15-9
Cleans 60/35kg
Ring dips

Stags and Does representatives in the CrossFit Invictus, San Diego, US.

Thursday

GYMNASTICS PUSH & PULL 4,4,3
High Barski clean 6 x 3
Jerk emotm
The Barksi clean, named for Bob Bednarksi, is simply a high-hang clean triple performed without using straps.
WOD
10-9-8-7-6-5-4-3-2-1
HSPU
Toes to bar
 

Friday

COMPETITION DAY – WORKOUT WILL BE RELEASED ON THURSDAY EVENING.

Saturday

10am Class

EMOTM – Alternating
MAX Pull ups
Wall walks
Deadlifts 5 x 3
WOD
12 min Amrap
10 Kettlebell swings
5 Knees to chest
3  Burpees
 

11am Class

Deadlift
3×3
WOD
“Josh”
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Friday League crew!