WITTMAN

7 Rounds For Time 

 

PERFORMANCE (RX)

15 American Kettlebell Swings (53/35)

15 Power Cleans (95/65 lbs)

15 Box Jumps (24/20 in)

 

FITNESS

15 Russian Kettlebell Swings (-53/-35)

15 Hang Power Cleans (-95/-65)

15 Box Step Ups (Box Height Athlete's Choice)

STRENGTH A: PERFORMANCE & FITNESS: Sumo Deadlift

Find a Heavy 5 STRENGTH

 

B: PERFORMANCE & FITNESS: Bent Over Rows

3 x 15 @challenging weight, but unbroken 15 reps

*Rest 2 minutes after each set

 

WOD: 12EMOM

PERFORMANCE:

Odd Minute: 5 Hang Squat Snatch (115/75)

Even Minute: 200m Run

 

FITNESS:

Odd Min: 5 Power Snatches (@athlete's choice)

10 Alt. DB Power Snatches (35-/25-)

Even Min: 200m Run (or 100m)

STRENGTH A: PERFORMANCE & FITNESS

9E2MOM (9 Rounds 2 minutes per round)

2 Position Squat Clean

1 Low Hang (Position 2)

1 1st Pull (Position 1) -*Increasing weight after each round of

 

WOD:

PERFORMANCE: 10 Min AMRAP

15 Unbroken Wall Balls (20/14) If broken start again from beginning

8 Ring Push Ups

 

FITNESS: 10 Min AMRAP

8 Wall Balls (20-/14-) Unbroken - If broken start again from beginning

8 HR Push-ups or Box Push-ups

 

STRENGTH A: PERFORMANCE & FITNESS

Band Suspended KB Bench Press - Find a weight 5x -then 4 x 5 w/a partner

 

STRENGTH B: PERFORMANCE & FITNESS

3x400 meter run (2:00 rest between) - score each 400

 

WOD:

PERFORMANCE: (10:00 Time cap)

6 ROUNDS

20 Russian KB (70+/53+)

8 Burpees

 

FITNESS: (10:00 cap)

5 ROUNDS

20 Russian KB (@athlete's choice)

6 Burpees

STRENGTH A: PERFORMANCE & FITNESS

Bulgarian Squats 4x12 (6L/6R) -*Use KBs or DBs (@ Athlete's choice)

 

STRENGTH B: PERFORMANCE & FITNESS

1.5 Back Squats 3x12 (95/65)

 

WOD

PERFORMANCE:

5 Round for Time (15 Min Time Cap)

10 Alt. DB Squat Snatch (50/35)

10 C2B or Pull-ups

10 T2B

 

FITNESS:

12 Min AMRAP

10 Alt. DB Power Snatch (-50/-35)

10 Jumping Pull-ups or Ring Rows

10 Knees to Chest

MIND FRUG FRIDAY

 

PERFORMANCE:

10 - 20 - 30 - 40 - 50

DOUBLE UNDERS

WEIGHTED SIT UPS (35/25)

50 - 40 - 30 - 20 - 10

BURPEES

 

FITNESS: 

 

10 ROUNDS

30 SINGLES

10 SIT UPS

10 BURPEES