Fitness
Shoulder press
Every 2 minutes for 5 sets-5 reps-70%
WOD
"Penny"
2 sets
12 minute AMRAP
Run 400 meters
21 alternating dumbbell snatches (35/20)
15 straight leg situps
9 db goblet squats (35/20)
Rest 3 minutes between rounds
Performance
Shoulder press
Every 2 minutes for 5 sets-5 reps-70%
WOD
"Penny"
2 sets
12 minute AMRAP
Run 400 meters
21 alternating dumbbell snatches (50/35)
15 toes to bar
9 sa db overhead squats (50/35)
Rest 3 minutes between rounds
Competition
Shoulder press
Every 2 minutes for 5 sets-5 reps-70%
WOD
"Penny"
2 sets
12 minute AMRAP
Run 400 meters
21 alternating dumbbell snatches (70/50)
15 toes to bar
9 sa db overhead squats (70/50)
Rest 3 minutes between rounds
At Home
Mobility:
Forward Fold
Straight Leg Kicks, 10/side
Squat Hold with 5/side
Pass Throughs
Warm Up: 2 Rounds
Run 200m
6 Snatches
5 Straight Leg Sit Ups
5 Squat Jumps
WOD
2 sets
12 minute AMRAP
Run 400 meters
21 alternating object snatch
15 straight leg sit-ups
21 squat jumps
Rest 3 minutes between rounds
Notes:
We will start the day with some shoulder press percentage work. Every 2 minutes you will perform a set, and keep the weight the same for all sets. The workout is a long AMRAP with a 3 minute rest built in the middle. Pick weights and movements that you will be able to stay unbroken on for most of the workout. Pick up where you left off after the first AMRAP. The at home workout is a long amrap as well. Use an odd object or dumbbell for the snatches, but pick a weight that you can do 21 unbroken. Pick up where you left off after the rest.