WOD: In teams of 3
In 10 minutes
Find Heavy 3 on Back Squat
*Each teammate must complete the weight for 3 reps before going up
Skill: 20 min of Double Under Practice brought to you by https://mutesportsequipment.com/
WOD: Open workout 13.4
7 Min AMRAP
3 Clean & Jerks 135/95
3 Toes-to- bar
WOD: Open workout 13.4
7 Min AMRAP
3 Clean & Jerks 135/95
3 Toes-to- bar
Skill: Double Under Workshop
WOD: Open WOD 13.4 (Scaled)
7 min AMRAP
3 (+3) DB Clean and Press 30-35/20-25
3(+3) Sit Ups
Skill: Option 1 (IF YOU HAVE DOUBLE UNDERS)
Every :90 for 10 rounds
1) 35 DUs
2) 1 to 3 Muscle Ups – Ring or Bar
Focus on efficiency of both movements
If doing Bar Muscle Ups, please use back rig if there is a large class
Every :90 for 10 rounds
1) 35 DUs
2) 1 to 3 Muscle Ups – Ring or Bar
Focus on efficiency of both movements
If doing Bar Muscle Ups, please use back rig if there is a large class
Skill: Back Squat
4 x 3 @70-75% (1 sec pause at the bottom)
WOD:
12 min AMRAP
15 Back Squats 135/95
12 Burpees
10 Front Squats 135/95
12 Burpees
5 OHS 135/95
12 Burpees
4 x 3 @70-75% (1 sec pause at the bottom)
WOD:
12 min AMRAP
15 Back Squats 135/95
12 Burpees
10 Front Squats 135/95
12 Burpees
5 OHS 135/95
12 Burpees
Partner WOD 20 min AMRAP
10 Manmakers 40-50/25-35 (Straight armed Plank Hold)
20 Deadlifts (225/155) (Wall Sit Hold)
30 Single Arm DB Thrusters (40-50/25-35 lb) / Hollow Hold
10 Manmakers 40-50/25-35 (Straight armed Plank Hold)
20 Deadlifts (225/155) (Wall Sit Hold)
30 Single Arm DB Thrusters (40-50/25-35 lb) / Hollow Hold
Skill:
A) If you have Ring Muscle Ups
a. Every :90 for 7 rounds – 1 to 3 reps
B) If you do not have Ring Muscle Ups
a. Class Skill
WOD:
Class WOD w/ DB Power Cleans 50/35 on first AMRAP and DB FR Lunges 50/35 on second AMRAP
A) If you have Ring Muscle Ups
a. Every :90 for 7 rounds – 1 to 3 reps
B) If you do not have Ring Muscle Ups
a. Class Skill
WOD:
Class WOD w/ DB Power Cleans 50/35 on first AMRAP and DB FR Lunges 50/35 on second AMRAP