WOD :
10 rounds of 90" work 60" rest alternating between
Round 1 : 150m run sprint then max KBS
Round 2 : 20/15 cal Row then max Burpees
Round 2 : 20/15 cal Row then max Burpees
Hang Squat Snatch 2" pause in the squat position - 1 Minutes to find a 3 RM
5 rounds for time :
10 Minute Cap
- 6 OHS with the weight of your heavy 3 RM
- 12 wall balls
E3MOM - 9 Minutes
- 1 snatch grip deadlift 3 positions
- 2 snatch pull tap and go
- 15 hollow snap
5 Minute max farmer carry
- 1 snatch grip deadlift 3 positions
- 2 snatch pull tap and go
- 15 hollow snap
5 Minute max farmer carry
Strength:
Clean and Jerk 3 x 5
WOD:
60 Push Ups
50 Ring Dips
40 HSPUs
30 Bench Press 50/70
20 Push Jerks (50/70)
120 Push Press (50/70)
Strength:
15 Minutes to find Max Snatch
WOD:
5 Rounds for Time:
6 Snatches (60/45)
8 C2B
10 T2B
400m Run
Strength:
For Time
Power Clean
10-5-3-1-1-1-3-5-10
WOD 1:
"Annie"
50,40,30,20,10
DUs
Sit Ups
WOD 2:
10-1 Wall Balls 10' (7/10)
1-10 Burpee to Bar
Strength:
Bench Press 4 x 3
WOD:
"Nate"
20 Minute AMRAP
2 Muscle Ups
4 HSPUs
8 KBS (32/24)
WOD 2:
Partner 500m Rows - 4 Each
Strength:
5x10 Back Squats
WOD:
Holy Trinity
12, 9. 6
Power Snatches (60/40)
OHS
Thrusters
Strength:
4 x 6 Strict Pull Ups
EMOM - 12 Minutes
4 Deadlifts
WOD:
4 Rounds for Time
5 Rack Walking Lunges 65/45
10 Box Jumps (24/20)
15 Anchored Weighted Sit Ups
Handstand Walk Practice
Pair - WOD
50 x Power Clean & Jerks
100 x Pull Ups
150 x KB Swings
200 x AB Mat Sit Ups
20 x Rope Climbs
2km Run
Strength:
4x2 Overhead Squats
EMOM 10 Minutes
2 x Power Snatch
4x2 Overhead Squats
EMOM 10 Minutes
2 x Power Snatch
WOD:
5 Rounds for Time:
400m Run
15 x DB Thrusters 20/15
5 Rounds for Time:
400m Run
15 x DB Thrusters 20/15
Strength:
Back Squat - 8x6 and 4x2
Strict Press 4x6
WOD:
3 Rounds
20 KBS (24/20)
15 C2B
500m Row
WOD:
1 Round for Time (20 Min Cap)
75 Wall Balls (6/9)
50 C2B Pull ups
25 Power Cleans (100/70)
50 T2B
75 Wall Balls (6/9)
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