Fitness
WOD
"Locke"
3 rounds for time
30 alternating dumbbell snatches (35/20)
20 straight leg situps
10 burpee box step overs (20)
Accessory strength
100 band pullaparts
100 banded tricep extensions
100 banded curls
Performance
WOD
"Locke"
3 rounds for time
30 alternating dumbbell snatches (50/35)
20 toes to bar
10 burpee box jump overs (24/20)
Accessory strength
100 band pullaparts
100 banded tricep extensions
100 banded curls
Competition
WOD
"Locke"
3 rounds for time
30 alternating dumbbell snatches (70/50)
20 toes to bar
10 burpee box jump overs (24/20)
Accessory strength
100 band pullaparts
100 banded tricep extensions
100 banded curls
At Home
Warm Up: 3 Rounds
Run 200m
15 sec planks (front, right side, left side)
5-10 Push Ups
WOD
3 rounds for time
Run 400 meters
30 straight leg sit-ups
15 burpees
Notes:
We will start the day with a triplet. Pick weights and skills that will allow you to keep your rest at a minimum. The dumbbell snatches should be done in no more than 2 or 3 sets. We will finish with some accessory strength. You can rotate between movements until you accumulate 100 reps of each. Focus on the muscles that you are trying to work for each movement. For the at home workout the goal is to push the pace on the runs, do the sit-ups as close to unbroken as possible, and finish strong on the burpees. This one will be as hard as you want to make it.