Partner WOD:
1 Round For Time:
100 Single Arm Snatches (53/35)
50 Weighted Box Step Ups (53/35) (24″/20″)
80 Shoulder to Over Head (95/65)
50 50 Weighted Box Step Ups (53/35) (24″/20″)
60 Devil Twists (53/35)
50 Weighted Box Step Ups (53/35) (24″/20″)
40 Hang Cleans (95/65)
50 Weighted Box Step Ups (53/35) (24″/20″)
20 Med Ball Sit-ups (20/14)
50 Weighted Box Step Ups (53/35) (24″/20″)
WOD:
10 down to 1 :
Deadlift (155/105)
Burpee Pull Ups
STRENGTH:
Power Snatch
working on form before building up
WOD:
14 Minute AMRAP:
* Hang Snatch (95/65)
6 Back Squats (95/65)
6 Ring Dips
*= Round you are working on
STRENGTH:
Back Squat (5×5)
WOD:
3*3*3*3
2 Squat Cleans (115/85)
3 HSPU’s
6 Box Jumps (24/20)
15 Double Unders
* Rest 1 Minute*
pick up where you leave off
STRENGTH:
Bench Press:
10-9-8-7-6-5-4-3-2-(Max Reps)
WOD:
For Time:
100 Air Squats
15 Power Cleans (95/65)
75 Air Squats
15 Push Press (95/65)
50 Air Squats
15 Front Squats (95/65)
STRENGTH:
Deadlift
Building to a set of 3
WOD:
21 Minute EMOM:
Minute 1 : 100 M Run
Minute 2 : 12 Wall Balls (20/14)
Minute 3 : 12 HRPU’s
Partner WOD:
*9 Rounds For Time:
12 HRPU’s
12 Wall Balls (20/14)
12 Hang Snatches (95/65)
12 Front Squats (95/65)
12 Push Press (95/65)
12 Med Ball Sit-Ups (Together) (20/14)
Run 150 m (Together)
* Split Reps Evenly, Med Ball Sit Ups and run together
WOD:
For Time:
21-15-9-6-3
OH Lunges (95/65)
T2B
Strength:
Front Squats
WOD:
For Time:
100 DB Step-ups (35/25)
100 Butterfly Sit-ups
**Break up reps any way you want**
Strength:
Super Sets
Bench Press
Curls
WOD:
15 down to 1
Floor Press (135/95)
Double Unders
Burpees
