Monday 1/29
STRENGTH:
Strict Press
WOD:
16 Minute AMRAP:
12 Push Press (95/65)
6 Burpees
12 Air Squats
Run 150 m
STRENGTH:
Strict Press
WOD:
16 Minute AMRAP:
12 Push Press (95/65)
6 Burpees
12 Air Squats
Run 150 m
Partner WOD:
With a 24:00 minute running clock:
Run 400 m (Together)
then ( w/ remaining time),
AMRAP of:
Partner A does:
8 KB/DB Snatches (53/35)
6 Goblet Squats (53/35)
4 Burpees
Partner B does:
100 m OH Plated Carry (45/25)
STRENGTH:
EMOM
Pull-Ups
Push-Ups
WOD:
With a 18:00 running clock;
Buy In: 75 Sit-Ups
Then,
AMRAP of:
10 Hang Cleans (95/65)
7 Front Squats (95/65)
10 KB Swings (53/35)
Partner WOD:
25 Minute Ascending Ladder: ( By 3's )
Partner A does:
Shoulder 2 OH (95/65)
Box Jumps
Wall Balls (20/14)
Partner B does:
Run 200 m
Partner B picks up where Partner A leaves off !!!!
STRENGTH:
Power Cleans
Double Unders
WOD:
18 Minute AMRAP:
30 Hang Cleans (95/65)
15 Box Jumps (24/20)
5 Wall Walks
30 Sit-Ups
Partner WOD:
24 Minute AMRAP:
In teams of 3-4 people:
5 Burpee Box Jumps (24/20)
12 Hang Cleans (95/65)
10 Wall Balls (20/14)
8 Toes 2 Bar
Each team member starts at a different movement and may not advance to next movement until team member in front of them is done
STRENGTH:
Shoulder 2 OH (Strict, Push Press, Push Jerk)
WOD
18 Minute AMRAP:
10 Push Press (95/65)
10 Burpees 2 Plate
20 Double Unders
Partner WOD:
20:18 Minute AMRAP of:
20 Hang Squat Cleans (95/65)
18 Toes 2 Bar
20 KB Swings (53/35)
18 Weighted Sit-Ups (45/25)
SPLIT REPS EVENLY !!!!
WOD:
10 Min EMOM:
Min 1: 1 Squat Clean Thruster, 1 Thruster
Min 2: 15 Sit-Ups
**2 MINUTE REST, then:
10 Minute AMRAP of:
10 Push Press (95/65)
5 Front Squats (95/65)
7 Knees 2 Elbow
STRENGTH:
Deadlifts
WOD:
16 Minute AMRAP:
5 Deadlifts (185/125)
7 Pull-Ups
9 HRPU's
20 Double Unders