Saturday ( Partner WOD )
Partner WOD:
3 Rounds For Time:
30 KB Swings
30 Box Jumps (24/20)
30 OH Plated Lunges (45/25)
30 Burpees
30 HRPU’s
300 m Run
Split Reps Evenly, only one partner works at a time
Partner WOD:
3 Rounds For Time:
30 KB Swings
30 Box Jumps (24/20)
30 OH Plated Lunges (45/25)
30 Burpees
30 HRPU’s
300 m Run
Split Reps Evenly, only one partner works at a time
WOD:
10 Rounds:
3 Clean and Jerks (135/95)
9 Wall Balls (20/14)
Run 100 m
STRENGTH:
Bench Press
WOD:
10 down to 1 :
Power Snatch (95/65)
Burpees
STRENGTH:
Double Unders
WOD:
21*15*9*6*3* of:
Power Cleans (115/85)
Ring Dips
Box Jumps (24/20)
* 15 Double Unders
STRENGTH:
EMOM
Strict Press
Chest 2 Bar Pull-Ups
WOD:
15 Minute AMRAP:
10 Push Press (95/65)
15 Air Squats
10 Toes 2 Bar
15 Air Squats
STRENGTH:
Back Squat
Sit-Ups
Partner WOD:
18 Minute AMRAP:
Partner A does:
8 Deadlifts (135/95)
4 Squat Cleans (135/95)
4 HSPU’s
Partner B does:
Run 150 m
Partner B picks up where Partner A leaves off
Partner WOD:
60 Air Squats
20 Burpees
50 Sit-Ups
20 Burpees
40 Lunges
20 Burpees
30 KB Swings (53/35)
20 Burpees
20 OH Lunges (95/65)
20 Burpees
30 KB Swings (53/35)
20 Burpees
40 Lunges
20 Burpees
50 Sit-Ups
20 Burpees
60 Air Squats
Split Reps Evenly !!!!
WOD:
15 Minute Ascending Ladder (By 1’s):
Deadlifts (185/135)
Burpees
Pull-ups
STRENGTH:
Bear Complex
WOD:
4 Rounds:
10 Hang Clean and Jerks (115/80)
15 Air Squats
20 Sit-Ups
STRENGTH:
Bench Press
WOD:
7 Minute AMRAP:
5 Hang Snatches (95/65)
10 Box Jumps (24/20)
**REST 2 MINUTES**
7 Minute AMRAP:
5 SDHP
10 Push-Ups