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Last 7 WODS

Strength: 

 

4 sets not for time:

 

A1. 15 barbell ab rollouts

A2. 10 windshield wipers/leg

A3. 25 side step with band

 

 

WOD: 

 

“Helen”

3 rounds for time

 

400m run

21 KBS 53/35

12 Pullups

 

 

Strength: 

 

A. Build to 1 RM snatch

 

B. Build to 1 RM clean

 

WOD: 

 

“Annie”

 

50-40-30-20-10

 

DU

Abmat situps

 

 

 

Strength: 


1 RM Push Press 

WOD: 


“Karen” 

150 wall balls for time 20/14 
  

Strength: 

 

Back Squat x20 in as few sets as possible

 

 

WOD: 

 

2 MU

4 HSPU

8 KBS 70/53

 

 

GOAT Day/Active Recovery 

Strength: 

4 sets not for time: 
A1. 10-15 ab rollouts with barbell 

A2. 10 windshield wipers/side 

A3. 25 banded side steps/side 

WOD: 

AMRAP 12
5 strict HSPU

10 deadlift 115/85 

35 DU 
  

Barbell: 

 

A. Build to tough single power clean in 10 min

B. 20 power cleans for time at 70% of A

 

WOD: 

 

Death by C2B Pullups

 

 

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