4 x 4
Push Press Establish 3 RM AMRAP in 4 minutes: 9 Push press (65#/95#) 12 KB Swings (35#/53#) 12 Toes-2-bar 9 Hang power cleans Rest 1 minute. Complete a total of 4 rounds. Start at push press each round. Post-WOD Mobility
Read morePre-WOD Snatch 5 x 3 WOD AMRAP for 12 minutes of: 5 hang power snatches 95/65 5 pull-ups 10 push-ups 15 air squats 5 pull-ups 10 push-ups 15 air squats Post-WOD ???
Read morePre-WOD Take 15 minutes to establish a 1 rep max for a back squat WOD 4 rounds for total reps of : 1 minute Wall ball 1 minute plank holds 1 minute double unders 1 minute rest
Read morePre-WOD Front squats WOD Workout 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. Post-WOD To be determined
Read morePre-WOD Tempo back squat 5 x 3 WOD AMRAP for 12 minutes of: 4 shoulder press 75/55 8 sumo Deadlift high pull 75/55 12 front squats 75/55 Post-WOD To be determined
Read morePre-WOD EMOM for 8 minutes complete 1 power clean + 1 hang squat clean WOD 7 rounds for time of : 15 power cleans 95/65 10 Burpees Post-WOD To be determined
Read morePre-WOD Take 15 minutes to work on a 2 rep maximum for Deadlifts WOD Hope For Kenya Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups Post-WOD Don’t know yet
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