STRENGTH
DEADLIFT 5 X 7 @ 65%
METCON
40 D/U's
6 Ring M/U's OR 10 Bar M/U's OR 16 Pull Ups
16 Thrusters (95/65)
3 ROUNDS
DEADLIFT 5 X 7 @ 65%
METCON
40 D/U's
6 Ring M/U's OR 10 Bar M/U's OR 16 Pull Ups
16 Thrusters (95/65)
3 ROUNDS
|
STRENGTH
SPLIT JERK 5 X 5 METCON 20 MINUTE EMOM OF: Evens Minutes: 5 Cleans starting at (75/55) adding weight every round until you cannot complete 5 reps in the Minute Odd Minutes: 12 V-UPS HEAVIEST SET OF 5 STRENGTH
BACK SQUAT 5 X 7 @ 65-70% METCON 500 Meter Row 20 Wall Balls (20/14) 30 Burpees 40 Box Jumps (24/20) 500 Meter Row FOR TIME WOD
Buy in : 50 KB Swings (53/35) 1/2 Murph: 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter Run Cash Out: 50 V-Ups FOR TIME STRENGTH
PUSH PRESS 10, 7, 7, 5, 5 METCON Power Snatches (135/95) BF Burpees 1, 2, 3, 4, 5.... 12 MINUTE AMRAP - SCORE = TOTAL REPS STRENGTH
FRONT SQUAT 10, 7, 7, 5, 5 METCON 8 Deadlifts (315/225) 8 H/S Push ups 16 Box Jump Overs (30/24) 14 MINUTE AMRAP STRENGTH
BENCH PRESS 10, 7, 7, 5, 5 METCON Row for Calories T2B D/U's H/R Push Ups 30 -20 - 10 STRENGTH
OVERHEAD SQUAT 10, 7, 7, 5, 5 METCON - DT 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps 5 Rounds for Time SKILL WORK
10 Minute EoMOM of: 5 Snatch Balance METCON 800 Meter RUN 800 MeterROW 50 D/U's 15 Burpees 3 Rounds STRENGTH
BENCH PRESS 5 X 7 : 65-70% METCON Power Cleans (135/95) T2B 27 - 21 - 15 - 9 |
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