Friday 12.4

FRIDAY
Strength: Split Snatch
EMOM 5m: 3 Reps, TnG, alternating feet
EMOM 5m: 1 Rep, any foot

WOD: 4 Rounds, each round 3:30 with 1:00 rest
First 2:30, AMRAP
6 Toes to Bar
10 Overhead Squat 95/65
then last 1:00, AMRAP Handstand Push-ups

  • Score is total reps together all 4 rounds

S: Weighted Situps, 65/55 Front Squat, Push-ups
L1: Scaled TTB, 75/55, Scaled HSPU/Push-ups
Rx+: 115/75

Travail Supplementaire
1. Overhead Squat
3-3-3-1-1-1-1, all 1s with 3s pause in bottom

2. 3m AMRAP
Burpee Box Jump Over 30/24
Rest 3m
3m AMRAP
Row (Meters)
rest 3m
3m AMRAP
CTB Pull-ups

HomeWOD
CORE
12 Rounds, 20s on 10s off
Straight Leg Raises, rest with feet 3″ off ground
right into 12 Rounds, 20s on 10s off
Hollow Rocks, rest in hollow hold

  • Rest as needed but make it QUICK!

WOD: 3m AMRAP
Burpees
rest 1m
5m AMRAP
10 Lunges
10 Jumping Squats
10 Situps
rest 1m
3m AMRAP
Burpees