Endurance: Pick one of the following
1) 1 mile run
2) 2k row
3) 100/80 calories AAB
4) 75 bar facing burpees
(16 min cap)
WOD: For Time
50 Lateral Burpees
1) 1 mile run
2) 2k row
3) 100/80 calories AAB
4) 75 bar facing burpees
(16 min cap)
WOD: For Time
50 Lateral Burpees
WOD:
Teams of 3
AMRAP 25
Buy In: 150 cals AAB or 200 cals row
In remaining time…
AMRAP
12 Wall balls 20/14
Teams of 3
AMRAP 25
Buy In: 150 cals AAB or 200 cals row
In remaining time…
AMRAP
12 Wall balls 20/14
Strength:
EMOM x 16
Min 1) 10 DB Strict Press (Right)
Min 2) 10 KB Front Rack Step Up (Right)
Min 3) 10 DB Strict Press (Left)
EMOM x 16
Min 1) 10 DB Strict Press (Right)
Min 2) 10 KB Front Rack Step Up (Right)
Min 3) 10 DB Strict Press (Left)
Endurance: Pick one of the following
- 1 mile run
- 2k row
- 100/80 calories AAB
- 75 bar facing burpees
Strength:
Bench Press
5-5-5-5-5, increasing weight across sets
WOD:
For Time
1000m row
50 Hang Power Snatches 75/55
Bench Press
5-5-5-5-5, increasing weight across sets
WOD:
For Time
1000m row
50 Hang Power Snatches 75/55
Oly:
Find 1RM Hang Power Clean (15-20 mins)
WOD:
For Time (16 min cap)
21-15-9 Power Clean and Jerk 95/65 (Scale: Weight/DB Hang Power Clean and Press)
Find 1RM Hang Power Clean (15-20 mins)
WOD:
For Time (16 min cap)
21-15-9 Power Clean and Jerk 95/65 (Scale: Weight/DB Hang Power Clean and Press)
WOD: Teams of 3
AMRAP 22
Station 1: 1000m/.8m AAB (sub 400m run if class size is larger 18)
Station 2: AMRAP
14 Alt DB Snatch 40-50/20- 30
7 Ring Dips
Station 3: AMRAP
AMRAP 22
Station 1: 1000m/.8m AAB (sub 400m run if class size is larger 18)
Station 2: AMRAP
14 Alt DB Snatch 40-50/20- 30
7 Ring Dips
Station 3: AMRAP
Endurance: Pick one of the following
- 1 mile run
- 2k row
- 100/80 calories AAB
- 75 bar facing burpees
Strength: Deadlift
4 x 4 between 60-80%
WOD: 3 min AMRAP
9 Ball Slams AHAP*
8 SDHP 95/65
Rest :90, repeat for a total of 3 times
*Pick up where you left off
4 x 4 between 60-80%
WOD: 3 min AMRAP
9 Ball Slams AHAP*
8 SDHP 95/65
Rest :90, repeat for a total of 3 times
*Pick up where you left off