Friday

Fitness

EMOM

20 min EMOM

min 1-30 seconds box jump (step down)

min 2-Single unders 30 seconds

min 3-30 seconds row

min 4-Rest

WOD

“Yoda”

3 rounds for time

12 kettlebell snatches (6/arm) (35/26)

12 ring rows

Performance

EMOM

20 min EMOM

min 1-15 box jump overs (24/20)

min 2-30 double unders

min 3-10/8 calorie row

min 4-Rest

WOD

“Yoda”

3 rounds for time

12 kettlebell snatches (6/arm) (50/35)

12 ring rows (feet on box)

Competition

EMOM

20 min EMOM

min 1-20 box jump overs (24/20)

min 2-50 double unders

min 3-15/12 calorie row

min 4-12 burpees to 6″

WOD

“Yoda”

3 rounds for time

12 kettlebell snatches (6/arm) (70/53)

6 ring muscle ups

This is the first workout of our “Star Wars” theme.  We are starting the day with some steady aerobic work in an Every Minute on the Minute Form.  For the Fitness you should be working for 30 seconds and resting for 30 seconds the whole time.  The performance should be getting done with their work with a little time to rest so if you are not finishing the reps in the minute then cut the reps for the remainder.  The workout is meant to be a short sprint and the snatches should be done from the hang.