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“Ninja Skillz” – Wednesday 2-6

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Warm-up

2 Minutes of Jump Roping

 

10 Hang Muscle Snatch

10 Overhead Squat

10 Tall Snatch

10 Squat Snatch

 

*Coaches drill for first 5 reps of each movement, then let athletes move through second 5 on their own.

 

Strength WOD

EMOM20

Odd- 2 Squat Snatches

Even- 20 Double Unders

 

Mins: 0,2,4- 75%

Mins: 6,8,10- 80%

Mins: 12,14- 85%

Mins: 16, 18- 90%

 

Know your numbers before the EMOM starts.

 

Skill WOD (10 Minutes)

In 10 Minutes

1000m Run then AMRAP

50 ft Handstand Walk

10 Alternating Pistols

 

or

 

In 10 Minutes

1000m Run then AMRAP

3 Wallclimbs

10 Alternating Pistols