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Last 7 WODS

Movement Prep
Thrusters: Perform the following with empty bar
2 rounds
10 Push press
10 Front Squat
5 Thruster

WOD: 27-21-15-9
Calorie Row
Thruster 95/65

 

Barbell: Bench Press 5×3 @ *4sec down/2sec pause/up AFAP/1sec pause at top

WOD: Helen 3 rounds
400m Run
21 KBS 53/35
12 Pull ups

Barbell: Front Squat 3×6

WOD: 3 Rounds
10 Power Cleans (135/95)
10 Front Rack Lunges
400m Run

 

Barbell: Deadlift Find a heavy double

WOD: EMOM 6
Minute A: 5 Deadlifts + 5 Bar Hopping Burpees
Minute B: 30s Deadlift Hold
*Go 70-80% of heavy double
Rest 3:00
AMRAP 6
10 Toes 2 Bar
30 Double Unders

 

Barbell: Snatch 10 min to establish a Heavy Single

WOD: AMRAP 10
12 Push Presses (115/75)
12 Step Down Box Jumps (24/20)

 

WOD: Max effort 800m Run
Rest 3 min
2 rounds
20 Hang Squat Clean (135/95)
30 Calories on Rower
20 HSPU’s
Rest 3 Minutes
Max effort 800m Run

Gymnastics: Bar Complex
3 Strict Pull Ups + 3 Beat Swings + 3 Kipping T2B x3
OR 3 Pull Overs + 3 Strict Pull Ups + 3 Strict T2B x3

WOD: In 12:00
800m Run ——— AMRAP with time left on the clock
9 HSPU
12 Box Jump-Overs

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