20 minutes to work on split jerk from the rack. Work only as heavy as great technique will allow. WOD: 9 chest to bar pullups 21 push jerks 115/75 7 chest to bar pullups 15 push jerks 115/75 5 chest to bar pullups 9 push jerks 115/75 Comp: scale...
Back Squat2@75% 2@80% 2@85% 2RM WOD: 30-20-10 Stationary front rack lunges 95/65 Kb swings 53/35 * at the count of 3-2-1 go and every minute on the minute complete 3 burpees
WOD 1: Choose ONE of 3 different 5 minute AMRAPS (Posted on the whiteboard) WOD 2: Partner WOD 12 minute time cap 40 elevated pushups/30 hspu 100 mountain climbers 40 double kb squats/50 pistols 800m row In remaining time as many chest to...
5 min AMRAP Burpee over the bar 5 min rest 4 min AMRAP 10m shuttle 4 min rest 3 min AMRAP Power Cleans 135/95 3 min rest 2 min AMRAP Wallballs 20/14 2 min rest 1 min AMRAP Pullups
SnatchBuild to a 2rm WOD Open WOD 12.2 10 minutes 30 snatches 75/45 30 snatches 135/75 30 snatches 165/100 210/120 as many snatches as possible If these loads are too heavy, scale to weights you can increase to.
Build to your heaviest set of 2 cleans + 1 jerk WOD 4 rds 15 box jumps 15 hang power clean 95/65 15 shoulder to overhead 95/65 Rest 1 minute between rounds Congrats to these athletes who competed at SuperWOD Sunday!
From the superwod Sunday throwdown With a partner A. 12 min AMRAP 30 wallballs 30 cal row 30 burpee ( if competing sunday complete the following movement:30 burpee db snatch) 30 deadlift 135/95 B. 10 minute mystery WOD
