Strength / Skillwork

OHS Skillwork / Warm-up

OHS
Warm-up as needed. Do shorter sets of 3-6 reps with increasing weight until you are ready to try a set of 15 at the heaviest weight possible.

WOD

20:00 AMRAP
10 dumbbell squat cleans 30/20s [45/30s]
15 Jumping pull-ups [Pull-ups]
20 box jumps 24/20″ Rx-Step-ups OK [Rx+=No step-ups]

Do NOT drop DBs

Elements

No strength work for Elements. Do the following 3 with 5:00 of rest between each. The row is only there as an alternate to the run. Note that Elements today will take between 40-50 minutes not including warm-up. (Elements does not equal easy. Elements are challenging workouts. Elements means no barbells and no complex movements. Today is a tough workout. Scale and/or modify as needed.)

5:00 AMRAP of Bike for Cals

Rest 5:00

20:00 AMRAP
10 dumbbell squat cleans 20/15s [30/20s]
15 Ring Rows [Pull-ups]
20 step-ups to a 20″ box [24″]

Step-up height is same for M/F. It just changes depending on Rx or Rx+

Rest 5:00

Max effort 1 mile run (Alternate – 2k Row)