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STRENGTH
Deadlifts 3x10, 3x5 WOD 20 D/U's 18 Squats 16 Sit Ups 14 H/R Push Ups 12 Pull Ups 10 Box Jumps (24"/20") 8 K2E 6 Ring Dips 4 Burpees 2 H/S Push Ups 5 Rounds (30 Minute Time Cap)
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STRENGTH
Squat Cleans 1x8, 1x5, 4x3 WOD - Power Cycle 5 Deadlifts 5 Hang Power Cleans 5 Push Press 5 Front Squats 5 Power Cleans 5 Rounds (1 minute Rest Between Rounds) Rx weight is Body weight STRENGTH (Optional today)
Back Squats 1x10, 1x5, 4x3 WOD Choose between : 5,000 Meter R-O-W OR 4,000 Metr R-U-N UNLESS YOUR NAME IS ANDY.... ANDY MUST DO BOTH THE RUN AND THE ROW! STRENGTH
Deadlifts 1x10, 1x5, 4x3 WOD 15 C2B Pull Ups 15 OH Squats (95/65) 15 Ring Dips 15 Snatch Balance (95/65) 3 Rounds STRENGTH
Squat Cleans 6x3 WOD 20 Wall Balls 15 BALL FACING Burpees 10 Hang Power Snatches (95/65) 13 Minute AMRAP STRENGTH
Bench Press 6x3 WOD 20 Push Press (95/65) 40 Calorie Row 20 KB Swings (53/35) 40 D/U's (40 D/U attempts) 3 Rounds STRENGTH
Find Front Squat 1RM WOD 40 Ab Mat Sit Ups 30 Switching Jump Squats 20 T2B 10 H/S Push Ups 3 Rounds STRENGTH
OH Squats 4x5, 2x2 WOD 10 KB Swings (53/35) 5 Squat cleans OR Power Cleans (205/145) 10 Alternating KB Snatches (53/35) 13 Minute AMRAP STRENGTH
with a 20 minute Clock perform sets of 2 OF: - Clean and Jerks WOD with a partner P1: 1:00 R-O-W for max calories While Partner B : Max Hand Release Push UPs :20 rest before switching Perform for 10(TEN) 1:00 go's STRENGTH
Deadlifts 2x10, 4x3 WOD KB Swings (70/53) D/U's (D/U attempts) C2B Pull Ups Burpees 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 |
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