WOD
25 Min AMRAP:
2 rounds of-
15 Push Press (95/65)
15/12 Cal Row
2 rounds of-
8 Pullups
12 Front Squats (95/65)
25 Min AMRAP:
2 rounds of-
15 Push Press (95/65)
15/12 Cal Row
2 rounds of-
8 Pullups
12 Front Squats (95/65)
Strength/Skill
Sumo Deadlift High Pull
Take 20 min to build to a taxing set, between 6-8 reps over 4-5 sets
WOD
10 min AMRAP
3 strict pull-ups
Sumo Deadlift High Pull
Take 20 min to build to a taxing set, between 6-8 reps over 4-5 sets
WOD
10 min AMRAP
3 strict pull-ups
Strength
Bench 5x3 @75%
E2MOM
WOD
4 Rounds for Quality
10 single arm DB shoulder press
10 ea DB renegade rows (NO push up)
Bench 5x3 @75%
E2MOM
WOD
4 Rounds for Quality
10 single arm DB shoulder press
10 ea DB renegade rows (NO push up)
Strength
Back Squat 5x3 @65-75%
E2MOM
WOD
20 min EMOM
Min 1 – 20 glute bridges w/ 1s pause at the top
Min 2 – 16 bodyweight alternating lunges
Back Squat 5x3 @65-75%
E2MOM
WOD
20 min EMOM
Min 1 – 20 glute bridges w/ 1s pause at the top
Min 2 – 16 bodyweight alternating lunges
WOD
w/ a partner…
Buy-in:
400 m ball run 20/14 (switch off as needed)
400 m farmers carry AHAP (switch off as needed)
w/ a partner…
Buy-in:
400 m ball run 20/14 (switch off as needed)
400 m farmers carry AHAP (switch off as needed)
Skill
Double Unders
Spend 15 ish mins on a mini-double under clinic – tips/technique
WOD
Choose a combo of resistance bands and light dumbbells for this
Double Unders
Spend 15 ish mins on a mini-double under clinic – tips/technique
WOD
Choose a combo of resistance bands and light dumbbells for this
Oly
Work to a heavy double Clean & Jerk 15 ish min
WOD
For Time
5 RFT
9 bench press 155/95 RX+ 185/125*
12 box jump 24/20”
Work to a heavy double Clean & Jerk 15 ish min
WOD
For Time
5 RFT
9 bench press 155/95 RX+ 185/125*
12 box jump 24/20”