Strength
Bench Press
15mins to build to a heavy set of 5
*Super Set with 10 Cossack Squats with lite Kettelbell (5 left, 5 right)
WOD
For Time:
1k Row
Bench Press
15mins to build to a heavy set of 5
*Super Set with 10 Cossack Squats with lite Kettelbell (5 left, 5 right)
WOD
For Time:
1k Row
Strength
Back Squat
20mins to build to a heavy 5 reps
*Super Set with 15-20 Unbroken Hollow Rock
WOD
AMRAP 9
35 Double Unders
25 Air Squat
Back Squat
20mins to build to a heavy 5 reps
*Super Set with 15-20 Unbroken Hollow Rock
WOD
AMRAP 9
35 Double Unders
25 Air Squat
Skill
Clean & Jerk
On The 2min x 5 Sets
3 Power Cleans & 3 Push Jerks
Set 1 @ 55%, set 2 @ 60%, set 3 @ 65%, set 4 - build, set 5 - build
On The Minute x 5
Clean & Jerk
On The 2min x 5 Sets
3 Power Cleans & 3 Push Jerks
Set 1 @ 55%, set 2 @ 60%, set 3 @ 65%, set 4 - build, set 5 - build
On The Minute x 5
WOD
Teams of 2
3 Rounds of:
1min Wall Balls (switch every 5 reps)
1min Alternating Dumbbell Snatches (10 reps then switch, 35/25)
1min Box Jump (switch every 5 reps)
Teams of 2
3 Rounds of:
1min Wall Balls (switch every 5 reps)
1min Alternating Dumbbell Snatches (10 reps then switch, 35/25)
1min Box Jump (switch every 5 reps)
Image
I hope you get a chuckle out of this story as it’s just too funny not to share along with the recipe. . .
Skill
Wall Walks - Not For Time (10-15min cap)
30 Wall Walks (nose + knees to wall)
WOD
AMRAP 16
15 Overhead Squats (95/65)
30 Double Unders
Wall Walks - Not For Time (10-15min cap)
30 Wall Walks (nose + knees to wall)
WOD
AMRAP 16
15 Overhead Squats (95/65)
30 Double Unders
Skill
On The Minute x 12
7 D-Ball Slams (full extension @ top)
WOD
AMRAP 12
3 Rounds of "Macho Man" (115/75)
15 Toes To Bar
On The Minute x 12
7 D-Ball Slams (full extension @ top)
WOD
AMRAP 12
3 Rounds of "Macho Man" (115/75)
15 Toes To Bar