strength: snatch if you have a bar snatch 15 min emom a decent weight 70-80% if no bar use kettle bell or db but do a few more emom but focus on same form chest up pull through legs arms striaght jump and shurg and pull under Wod: 12 min amrap 10,20,30,40,50,60...
Strength: DL if you have soemthing heavy we are trying to get to a heavy 3 to 5 rep Wod: 12 min AMRAP 15 push ups 10 box jumps 15 take a plate and ground to over head...
Strength: 5 sets of 10 HSPU Wod: 50 reps of 2 pistols+1 burpee or 4 jumping lunges + 1 burpee ...
Strength: weighted walk so load a heavy back pack or heavy vest and walk for 20 min Wod: 30-20-10 T2B hang from something and raise knees up or can lay downa dn bring your feet up the wall KB swing or dumbell swing ...
wall sit accumlate 10 minutes 30 min cap (can you do it :) Wod: 30-20-10 box jumps DB snatch...
Strength: work on weakness for about 15-20 min Wod: 10 min emom (both in the same minute together, both shouldnt take longer than 35 to 40 sec) 6 front squats 135/95 6 burpees over bar or object...
Korwod: accumalte 4 min plank 3 min Handstand hold 2 min hollowman hold Wod: 3RFT 800 meter run 21-15-9 KBS or DL (this movement is suppose to be a hinging movement using your glutes)...
Strength: some type of pressing most likely strict press again if you heavy a bar 4 sets of heavy 8 again find something you can stirct press for heavy 8 (kids and pets are reccomended) Wod: 12 min AMRAP 10 cleans or kb or db cleans 135/95 50/35(doubles) 15 S2O with same object 20 lunges with same object or bar in front rack ...