Friday 10/4
WOD:
20 Rounds:
1 Clean and Jerk (135/95)
2 HSPU’s
3 Toes 2 Bar
WOD:
20 Rounds:
1 Clean and Jerk (135/95)
2 HSPU’s
3 Toes 2 Bar
STRENGTH:
Squat Clean Thrusters
WOD:
For Time:
Buy In: 50 Double Unders
then,
30 Thrusters (95/65)
Run 100 m
-REST 1 MINUTE-
20 Thrusters (95/65)
Run 100 m
-REST 1 Minute-
10 Thrusters (95/65)
Run 100 m
STRENGTH:
EMOM
Run 100 m
HRPU’s
WOD:
5 Rounds:
Run 400 m
15 (left hand) D/bell Snatches (35/25)
15 (right hand) D/bell Snatches (35/25
STRENGTH:
Bench Press
D/Bell Curls
PARTNER WOD:
18 Minute AMRAP:
30 Wall Balls (20/14)
30 SDHP (95/65)
30 Med Ball Sit-Ups (20/14) Together
Split reps Evenly !!!!
STRENGTH:
Back Squats
WOD:
14 Minute AMRAP:
8 Hang Cleans (115/85)
8 Push Jerks (115/85)
8 Burpee Box Jump Overs
Partner WOD:
24 Minute AMRAP:
*30 Wall Balls (20/14)
*10 Thrusters (115/85)
30 Med Ball Sit-Ups (20/14)
Run 300m Together
*Partners must split reps evenly !!
STRENGTH:
Strict Press 5 x 5
WOD:
Run 400 m
10 Clean & Jerks (135/95)
Run 400 m
10 Clean & Jerks (135/95)
Run 400 m
10 Clean & Jerks (135/95)
Run 400 m
STRENGTH:
Squat Clean
Partner WOD:
18 Minute Ascending Ladder (by 1’s):
Hang Squat Cleans (95/65)
Toes to Bar
*Only 1 partner works at a time
8 Minute EMOM:
Minute 1: Bench Press
Minute 2: Russian Twists
WOD:
5 Rounds for Time:
10 Floor Press (135/95)
20 Goblet Squats (53/35)
30 Double Unders