Friday
WOD:
15 Minute AMRAP:
6 Thrusters (95/65)
12 Wall Balls (20/14)
18 Double Unders
WOD:
15 Minute AMRAP:
6 Thrusters (95/65)
12 Wall Balls (20/14)
18 Double Unders
STRENGTH:
Squat Clean Thruster
WOD:
8 Rounds:
3 Squat Cleans (135/95)
4 HSPU’s
5 Pull-Ups
Run 150 m
STRENGTH:
EMOM:
Hang Cleans
Bent O/ Rows
WOD:
1 Minute of Max Reps:
KB Swings (53/35)
Sit-Ups
SDHP (95/65)
Goblet Squats (53/35)
**REST 1 MINUTE**
Repeat 3 more times
STRENGTH:
Bench Press
WOD:
Hang Snatch (95/65) 10 down to 1
Wall Balls (20/14) 20 down to 2
STRENGTH:
Strict Press
WOD:
20*15*10*5*
Front Squats (95/65)
Push Press (95/65)
*Run 200 m
Partner WOD:
24 Minute AMRAP of:
20 Thrusters (95/65)
20 Pull-Ups
20 Burpees
200 m Run (Together )
SPLIT REPS EVENLY !!!!
WOD:
16 Minute AMRAP:
3 Power Cleans (135/95)
5 Toes 2 Bar
7 Box Jumps (24/20)
STRENGTH:
OH Squat
Rope Climbs
WOD:
4 Rounds of:
10 Deadlifts (135/95)
20 Walking Lunges
30 Air Squats
300 m Run
STRENGTH:
Team Row
WOD:
24 Wall Balls (20/14)
24 Burpees
24 Sit-Ups
24 Hang Cleans (95/65)
24 Back Squats (95/65)
24 HRPU’s
24 KB Swings (53/35)
24 Goblet Squats (53/35)
STRENGTH:
EMOM
Pistols
Double Unders
Floor Press
WOD:
15 Minute AMRAP:
10 Push Press (95/65)
12 Barbell Push-Ups
20 Double Unders / Run 150 m