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STRENGTH
DEADLIFT 5 X 5 @ 80% METCON NICOLE AMRAP 20 Minutes: 400 meter run Max reps Pull-ups Note number of pull-ups completed each round.
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STRENGTH
OH SQUAT 5 X 5 : 80% METCON 5 Power Cleans (185/135) 4 Front Squats (185/135) 3 Push/Split Jerks (185/135) 15 MINUTE AMRAP STRENGTH
BENCH PRESS 5, 5, 3, 3, 3 METCON 15/12 Calorie R-O-W Run 8 Down & Backs 50 D/U's 15 Burpees 20 MINUTE AMRAP Warm Up WOD
Wall Balls (20/14) V Ups 21 -15 - 9 STRENGTH PUSH PRESS 5, 5, 3, 3, 3 METCON - Fran Thrusters (95#/65#) Pullups 21-15-9 STRENGTH
DEADLIFT 5, 5, 3, 3, 3 METCON 15 Box Jump Overs (24/20) 15 KB Swings (70/53) 30 D/U's 11 MINUTE AMRAP STRENGTH
BACK SQUAT 5, 5, 3, 3, 3 METCON Power Snatches (135/95) BF Burpees 21 - 15 - 9 STRENGTH
SQUAT CLEAN 5, 5, 3, 3, 3 METCON 10 C2B Pull Ups 10 Squats 10 T2B 10 H/R Push Ups 5 ROUNDS FOR TIME STRENGTH
Thrusters 7, 7, 5, 5, 3 METCON Snatch Power Cycle 5 Snatch Grip Deadlifts (95/65) 5 Hang Power Snatches (95/65) 5 OH Squats (95/65) 5 Snatch Grip Push Press (95/65) 5 Power Snatches (95/65) 16 MInute AMRAP (w/ a 30 second rest between rounds) STRENGTH
DEADLIFT 1 X 5 : 70-75% 1 X 5 : 70-75% 1 X 5 : 70-75% 1 X 3 : 75-80% 1 X 3 : 75-80% METCON Burpees Pull Ups 21-15-9 FOR TIME STRENGTH
BACK SQUATS 1 X 10 : 65% 1 X 7 : 70% 1 X 5 : 80% 1 X 5 : 80-85% 1 X 3 : 85-90% METCON 20 D/U's (40 S/U's) 15 Box Jumps (30/24) 10 Push Press (115/75) 5 ROUNDS FOR TIME |
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