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STRENGTH
10 Minute EoMOM of: Bench Press 2x5, 3x2 METCON 10 H/S Push Ups 15 Ab Mat Sit Ups 20 Squats 12 Minute AMRAP
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STRENGTH
10 Minute EMOM of: 1 Clean 1 Hang Clean 1 Push Press 1 Push Jerk METCON Death by BURPEE BOX JUMP OVERS (24"/20") METCON - "THE SEVEN"
7 H/S Push Ups 7 Thrusters (135/95) 7 Knees-to-Elbows 7 Deadlifts (245/165) 7 Burpees 7 KB Swings (70/53) 7 Pull Ups 7 Rounds STRENGTH
10 Minute EoMOM of: Bench Press 3x7, 2x5 METCON - "Fran" Thrusters (95/65) Pull Ups 21 -15 - 9 CASH OUT (Not included in time) 1,000 Meter RoW STRENGTH
10 Minute EoMOM of: OH Squats 3x7, 2x5 METCON 250 Meter Row Run 10 down and backs 50 D/U's 10 Burpees 3 Rounds STRENGTH
10 Minute EoMOM of : Deadlifts 3x5, 2x3 METCON 10 Minute AMRAP of: 5 Pull Ups 10 Push Ups 15 Squats THEN IMMEDIATELY BEGIN a 5 MINUTE AMRAP of: 5 C2B Pull Ups 10 Clapping Push Ups 15 Squat Jumps STRENGTH
10 Minute EoMOM of: OH PRESS 3 x 5 @80%, 2 x 3 @ 85% METCON 50 D/U's 50 KB Swings (53/35) 40 D/U's 40 Alt KB Snatches (53/35) 30 D/U's 30 KB Swings (53/35) 20 D/U's 20 Alt KB Snatches (53/35) 10 D/U's 10 KB Swings (53/35) 20 Minute CAP WOD
200 Meter RUN 15 T2B 10 Burpees 5 Snatches (135/95) 8 Rounds STRENGTH
10 Minute EoMOM of: Back Squats 5, 5, 5, 3, 3 METCON 20 Wall Balls (20/14) 15 Box Jump Overs (24"/20") 10 Burpees 5 STRICT Pull Ups 13 Minute AMRAP STRENGTH
10 Minute EoMOM of: Bench Press 5, 5, 5, 3, 3 METCON - "DT" 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) 5 Rounds |
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