EOMOM – 10 5 Deadlifts WOD 6 rounds With kbs 53/35 or dbs 50/35 Overhead carry (down and back) Front rack carry (down and back) Farmer carry (down and back) Accumulate a :60 plank
Wednesday 10 min to practice Slow descent from handstand Work it Wednesday WOD On a running clock Amrap Min 0-8 200m Run 15 Push ups 10 Box jumps 24/20 Amrap Min 8-16 10 cal bike 15 Sit-ups 10 Lunges Amrap Min 16-24 12 cal row 10 alt db snatches...
14 minutes Every other minute on the minute 3 Snatches You choose the weight, build if your technique is great WOD Power Snatch 95/65 rx, 135/95E 15-12-9 *after each round complete 50 DU’s Rest 4 min 9-6-3 Power Snatch 115/80rx, 165/115E *after...
Back Squats 5-5-5-5 (Climbing) WOD 17 minutes 100 pull-ups 200 push-ups 300 squats *you may partition the reps any way you want. your score is either your total reps completed or your time to complete all the reps.
Good Luck to Rachael as she leaves for the Air Force today!! Deadlifts 3×5 Use last weeks heaviest weight WOD * EOMOM in 23 minutes * 1 min Deadlifts (155/105) * 1 min Rest * 1 min Box Jump Overs 24/20 * 1 minute Rest * 1 min Hang Power...
Wednesday Gymnastic benchmark 50 Kipping pull-ups for time Or 30 strict pull-ups for time WOD “The longest Mile” 4 Rounds for Time * 10 Burpees * 100 meter Run * 10 Air Squats * 100 meter Run * 10 Push-Ups * 100 meter Run * 10 Sit-Ups...
12 min EMOM 2 Clean and jerks– start at 50% of your max, increase weight each minute, if your technique is great. WOD Tabata Thrusters 95/65 Rest 2 minutes Double unders
Partner WOD 800 m run together 100 db snatches 50/35 75 plyo push-ups 50 pull-ups 25 burpees 800 m run together **One person works at a time on the movements. Run together **