Stags & Does Throwdown
Coach Nick snatching – coach Will judging

Monday

GYMNASTICS PUSH & PULL 3,3,3
Pause squat vs box jumps x 5
3,2,1×5

WOD

“My pet kettlebell”
100 kettlebell swings
75 goblet squats
50 KB step ups
25 KB snatch
Kettlebell can not be put down during whole owe or 20 Burpees
 

Tuesday

GYMNASTICS PUSH & PULL 3,3,3
HAMSTRING strength – FOCUS ON POWER

WOD

Run 400 m
25 bodyblasters (burpee-pull ups-knees to elbows) 
Run 800m
25 bodyblasters (burpee-pull ups -knees to elbows)
 

Wednesday

GYMNASTICS PUSH & PULL 3,3,3
Snatch + OHS + snatch balance x 6
3 position Pausing snatch high pulls 3×3

WOD

20 for time BEAR COMPLEX
EMOTM 5 press ups
RX 50/30kg
RX + 60/35kg
SC 40/20kg

Our awesome Foundation Course crew

Thursday

GYMNASTICS PUSH & PULL 3,3,3
2 position clean (power position + hang)
WOD
9 Minute AMRAP
HSPU 1-2-3-4-5-6-7-8…..
15 WALLBALLS
 

Friday

COMPETITION DAY – WORKOUT WILL BE RELEASED ON THURSDAY EVENING.

Saturday

10am Class

EMOTM – Alternating
MAX Pull ups
Wall walks
Strict press 5 x 3

WOD

9 min Amrap
100m Run
20 Air squats
15 lunges
10 press ups
5 Burpees
 

11am Class

GYMNASTICS PUSH & PULL 3,3,3
Strict press 5×5

WOD

“Hammer”
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Friday League