Category: W.O.D.

WOD:
Open Workout 19.1

WOD:
20 Minutes of:
:30 on / :30 off
KB Swings
Calorie Row
Sit-Ups
Goblet Squats
Double Unders

STRENGTH:
EMOM:
Hang Snatch
HSPU’s

Partner WOD:
8 Min AMRAP of:
8 Power Snatch (95/65)
8 Toes 2 Bar

REST 3 Minutes

8 Min. AMRAP of:
8 Thrusters (95/65)
8 Burpees O/ Barbell

STRENGTH:
Bench Press

Partner WOD:
18 Minute AMRAP:
2 Rope Climbs
10 Knees 2 Elbow
12 Shoulder 2 OH (95/65)
14 Wall Balls (20/14)

STRENGTH:
Deadlift

Partner WOD:
20:02 AMRAP of:
18 Deadlifts (155/105)
17 Box Jumps (24/20)
11 Pull-Ups

Partner WOD:
For Time:
Run 350 M (Together)
60 Hang Cleans (115/85)
30 Burpees
Run 350 m (Together)
60 Shoulder 2 OH (115/85)
30 Box Jumps (24/20)
Run 350 m (Together)
60 Power Snatch (115/85)
30 Med Ball Sit-Ups (Together)
Run 350 m (Together)

Split reps evenly !!!!

STRENGTH:
EMOM
Hang Clean
Air Squats

WOD:
4*4*3*3 Minute AMRAPS of:
3 Squat Cleans (135/95)
6 Burpees
9 Barbell Push-Ups
12 Double Unders
* Rest 1 Minute

WOD:
“KAREN”
150 Wall Balls (20/14)

STRENGTH:
Squat Clean Thruster

WOD:
*8 Rounds:
5 Thrusters (95/65)
8 Pull-Ups
Run 100 m
*Rest 1 Minute after each round

STRENGTH:
Strict Press

WOD:
*15 Minute Ascending Ladder (By 1’s):
Power Cleans (115/85)
Front Squats (115/85)
* 2 Wall Walks after each round