Clay with some nice jump rope form: regardless of single or double unders, keep those elbows tucked in, movement comes from the wrist, neutral spine, shoulders relaxed and vertical jump with soft knees and straight legs.

Iso/Stab - 4 way deadbugs 3 x 45s

MOD: A) Feet elevated ring rows 3 x max set (try to match or beat Monday's reps)
B) Front Squat 3 warm-up sets, 5@ 60%, 5@ 70%, and max reps@ 75% 1 RM
C) Power Clean + jerk (3...

Bhakti during Open WOD 14.4 showing some great finish of the pull form: elbows back and low, slight 30 degree lean back, handles at sternum level and neutral gaze.

Iso/Stab- Child’s pose, moose antler, downward dog series 2 x through
Skill Transfer- 10 x 100m Sprints ( first 5 to get loose )  rest 45sec between

WOD- Stations for max effort: 20 secs work / 40 secs rest
4 sets of Row Sprint
4 sets of 10 meter run shuttle
4 sets...

Are you as excited as Arianne for this EMOM?!?! ME TOO!

Iso/Stab- Captain Morgan 3 x 5 reps on each side
Gymnastic- Rolling Squats 3 x 8

MOD- A) Deadlift 3 warm-up sets, then 5@ 60%, 5 @ 70%, and max reps @ 75% 1 RM

B) Power Snatch + OHS ( 3 Position Hip, Knee, Shin) x 5 keep the weight light and move fast

WOD- EMOM alternating stations
5 x OHS
20 x single leg lateral hops over object or line
5 x HSPU
20 x back extensions

 

Justin getting his squat on.

MOD - A) Ipsilateral Dead Bugs 4 x 45s

B) Feet Elevated Ring Row 3 x max reps

C) Back Squat - 3 warm up sets then 5 @ 60%, 5 @ 70% and max reps @ 75% 1RM

WOD - 10 min AMRAP

Run 200m

5 Plyo Push-ups

10 Overhead Walking Lunges

15 Sit-ups