Snatch grip deadlift + snatch pull + snatch 5 attempts to build to your heaviest complex WOD3 rounds10 ground to overhead 95/65200 m shuttle run (4×50) *once rounds are completed; bike, row, or (run 200m increments) at a moderate pace until...
Saturday 4-10 will be 7&8am only. Open gym at 9am! Hang squat clean + 2 front squats + 1 split jerk Take 5 attempts at a heavy set WOD RX4 rounds21 cal bike or 21 cal row or 400m run7 chest to bar pullups7 hang power snatches 115/75 Elite4...
WODRX1 mile run100 DUs80 air squats60 pullups40 sit-ups20 clean and jerks 115/7510 HSPUs Elite1.5 mile run120 DUs100 air squats80 pullups60 situps40 clean and jerks 115/7520 strict HSPUs *40 min time cap
Box WODSnatch pull + power snatch + OHS After warming up take 5 attempts to find your max weight at this complex WOD15 minutesMin 1 – 20/17 cal row or 200m runMin 2 – max burpeesMin 3 – 9 box jumps 24/20
EMOM – 10min2 Back squats WOD50 Deadlifts50 back squats50 push press50 bent over row50 good mornings50 alternating lunges50 kneeling landmine press(ea side)50 landmine row (ea side) *use empty bar 45/35 for all movements.**at the start of...
Deadlifts2-2-2-2-2*touch and go with no bouncing WOD10 minute AMRAP10 side plank with reach through (ea side)10 push-up with shoulder tap10 med ball sit-ups10 RDLs (light weight)
Farmers carry5x100m WOD20 min AMRAP500m row or 400m run10 burpees5 strict pullups10 Z – presses (choose a moderate weight) Score is rounds + reps. Enter db weight you use in notes in SugarWOD
