Minutes 0-5 50/40 cal bike or row In remaining time: amrap bear complex (Power clean + front squat + push press + back squat + push press) Minutes 5-10 50/40 cal bike or row In remaining time: amrap burpee pull-ups Minutes 10-15 50/40 cal bike or...
Partner WOD Complete the following in any order and break up in as many sets as you like: 200 Kettlebell swings 53/35 200 Plate hops 200 Sit-ups 200 Kb or db snatches 53/35 *25 minute time cap
Find a 1rm back squat WOD Open WOD 23.1 60 cal row 50 toes to bar 40 wallballs 20/14 30 power cleans 135/95 20 muscle ups Lifestyle 60 cal row 50 hanging knee raises 40 wallballs 14/10 30 power cleans 95/65 20 pull-ups, or whatever modification...
25 minute AMRAP 100 DUs 50 alternating low step ups with dbs or kbs 50/35 35 air squats 20 burpees 5 Turkish sit ups (each side) *step up is 12” use 3 – 45lb plates
Find a 1 rm clean WOD 2 rounds 5 min amrap Constant movement with a barbell. You can choose can choose any movement you want, any variation, but the bar can not rest at the floor, hang, shoulders, or overhead for more than :03 seconds. Get...