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Last 7 WODS

Barbell: EMOM 10
2 DL (not TnG) @ 70-75%

WOD: AMRAP 15
20 push up
20 SA front rack KB lunges (total)

 

Core/Shoulder Stability
100′ Uneven carry
*hold 1 KB OH
*hold 1 KB by side
*down and back then switch

WOD: 5 sets:
15/10 cal Row
30 RKBS
35 DU
Rest 3min between sets

Mashed up:
5 rounds
15 med ball cleans
10 Shoulder 2 Overhead 95/65
Rest 3 min

5 rounds
5 Power Cleans 155/105
15 bar over burpees
Rest 3 min

50 ab mat sit ups
25 T2B
50 ab mat sit ups

Upper body Pull:
A1. 3-5/arm rope pull ups
A2. 10-15 Sup. bent over row
A3. 15-20 hammer curls x3

WOD: AMRAP 12
15 box jump 24/20
10 Deadlift 185/135
200m Run

Barbell: EMOM 10 2 OHS 60-70% *use weight from heavy single in week 1

WOD: “Snake Bite” 21-15-9
Snatch 95/65
C2B Pull up
*full squat on snatch

Thanksgiving eve “mashed up”
3 rounds
25 wall balls
15 power snatches (75/55)
-rest 3 min

3 rounds
20 ab mat sit ups
15 box jumps (24/20)
10 hang squat cleans (95/65)
-rest 3 min

3 rounds
30/20 cal row
15 HSPU

Barbell: Deadlift 4×4 add0,5,10lbs

Metcon 12 min AMRAP
15 RKBS 70/53
12 pull ups
24 DU

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