Strength
Back Squat
Max reps in 7 minutes@75%
WOD
12 min AMRAP
5 hang power snatches 95/65
40 double unders
Back Squat
Max reps in 7 minutes@75%
WOD
12 min AMRAP
5 hang power snatches 95/65
40 double unders
WOD
Every 75 seconds for 30 rounds, alternating rounds:
Even rounds: 10 wall-balls (20/14)
Then 25 Double-unders (50 singles)
Odd rounds: 15/12 calorie row
Every 75 seconds for 30 rounds, alternating rounds:
Even rounds: 10 wall-balls (20/14)
Then 25 Double-unders (50 singles)
Odd rounds: 15/12 calorie row
Oly
Skill – Rowing Tips & Technique*
6x5 cleans
WOD
Row 300m
4 max effort intervals
3 min rest between efforts
Skill – Rowing Tips & Technique*
6x5 cleans
WOD
Row 300m
4 max effort intervals
3 min rest between efforts
Strength
Strict dips
6x5
E2MOM
WOD
3 rounds 5 min on / 2 min off
9 thrusters 95/65
9 C2B pull ups
Strict dips
6x5
E2MOM
WOD
3 rounds 5 min on / 2 min off
9 thrusters 95/65
9 C2B pull ups
Strength
Deadlifts
6x5
EMOM for 6 min
WOD
For time:
4 rounds
10 cleans 155/105
5 jerks
Deadlifts
6x5
EMOM for 6 min
WOD
For time:
4 rounds
10 cleans 155/105
5 jerks
Strict pull ups AHAP
6x4
E2MOM
WOD
For Time
5 Rounds w/ a partner
8 bench press
20 KB swings
5 rounds each
EC: 50 BB curls NFT
6x4
E2MOM
WOD
For Time
5 Rounds w/ a partner
8 bench press
20 KB swings
5 rounds each
EC: 50 BB curls NFT
Accessory
Option 1: Go Solo & Do All the Reps
Option 2: “Dirty 25” – Team of 2, Split the Reps
Option 1:
50 Box Jumps, 24”
50 Jumping pull ups
50 American Kettlebell Swings (35/25)
Option 1: Go Solo & Do All the Reps
Option 2: “Dirty 25” – Team of 2, Split the Reps
Option 1:
50 Box Jumps, 24”
50 Jumping pull ups
50 American Kettlebell Swings (35/25)
Oly
Power Clean
6x4 @ 70%
WOD
15min AMRAP
15 Deadlift (225/155)
15 Toes-to-Bar
15 Handstand Pushups
Power Clean
6x4 @ 70%
WOD
15min AMRAP
15 Deadlift (225/155)
15 Toes-to-Bar
15 Handstand Pushups