10 rounds for time; 10 pushups 10 Med ball sit-ups 10 goblet squats 53/35 10 ground to overhead 95/65 10 T2B 10 wall ball shots 20/14 10 shoulder to overhead 95/65 U rotate movements. Partner a does all 10 pushups then partner b does all 10...
Take 10 minutes to warm up your Snatch! Hero WOD “Rich” For time: 13 squat snatches, Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans Elite 155/105. RX 115/80 *the main site prescribes this WOD at 155/105.
3 setsKB carriesOverhead carryFront rack carryFarmer carry*go from rig to rig and back with each carry WOD5 rounds4 Turkish getups 53/3520 kb swings 53/35
“Work it Wednesday”7 minute amrap10 Single arm clean and jerks 50/3525 DUsRest 2 min7 minute AMRAP5 handstand push-ups10 air squats15 sit-upsRest 2 min7 min amrapAssault bike cals 10/8:30 plank hold
Back Squat4×3*5-7 second descent then explode up. WODNancy5 rds400 m run15 OHS 95/65 If you have friends that may be interested in CFO Shred bootcamp, here’s the link to register!!...
Partner WOD0-12:00AMRAP200m run or row (each)40 kb swings 53/3540 box jumps or step ups 24/20 12:00-24AMRAP200m run or row (each)40 wallballs shots 20/1440 hang power snatch 75/55
5 sets of:3 position clean & 1 jerk WOD3 rds1 min amrap power cleans1 min rest1 min amrap toes to bar1 min rest1 min burpees1 min rest *for power cleans, use 60% of your heaviest 3 position clean and jerk At home workout WOD3 rds1 min amrap...
