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Last 7 WODS

Barbell: Back Squat 3×10 @ 70%

WOD: AMRAP 8
15 Toes 2 Bar
12 Alternating Dumbell Snatches 50/35
10 Step Down Box Jumps 24/20
Rest 4 Minutes
3 rounds for time:
5 Strict Pull Ups
7 Shoulder to Overhead (135/95)
30 Double Unders

 

Barbell: 10-12 Minute
Snatch Build to a heavy double (not TNG)

WOD: For time:
BUY IN: 100 Double Unders
3 Handstand Push Ups
3 Power Cleans 165/115lbs
9 HSPU
6 Power Cleans
15 HSPU
9 Power Cleans
21 HSPU
12 Power Cleans

 

Barbell: Build to a tough Double power Clean and Jerk

WOD: 3 Rounds
400m Run
10 Front Rack step Lunges 115/75
8 Tire Flips
10 Burpees

Gymnastics:
Handstands: Accumulate 2 min free standing

WOD: Teams of 3 complete:
120 Burpee (total)
100 Synchronized Russian Kettlebell Swings
120 Calorie Row

Barbell: 12 min to establish a heavy single complex:
1 Hang Power Clean
1 Hang Squat Clean
1 Squat Clean Thruster

WOD: AMRAP 12
2 Hang Squat Clean Thrusters @80% of Complex
5 Strict HSPU
30 Double Unders

 

Gymnastics: Dip Complex
3 Weighted Dips + 3 Bodyweight Dips + 3 Muscle Up transition drill variation w/dip

WOD: EMOM 10

Minute 1; 6 Alternating DB Snatch 50/35
Minute 2 ; 6 Burpee Box-Overs

Rest 5 Minutes

3 rounds for time:
6 Shoulder to Overhead 135/95
9 Deadlifts (135/95)
12 Toes 2 Bar
20 Calorie Row

 

Barbell: EMOM 5
1 Squat Snatch @ 75-80%

WOD: AMRAP 15
4 Bar Muscle Ups
20 Alternating Pistols
40 Double Unders

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