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Last 7 WODS

Upper body Push
3 sets:
A1. 10-15/arm Bench Glute Bridge DB Bench Press
R30s
A2. 6-12 wtd Dips (increase weight)
R30s
A3. 30s Plank hold on rings w/ both feet elevated
R2M

WOD: 4 sets:
12 T2B
12 thruster 115/75
12 C2B
12 Box Jump 30/24
Rest 2:00

WOD: Mashed up!
AMRAP 6
10 Strict Press 75/55
100m Run
Rest 3 min
AMRAP 6
10 Push press 95/65
Run 100m
Rest 3 min
AMRAP 6
10 Jerk 115/85
Run 100m

Barbell: 1 Snatch High-Pull + 3 Hang Snatch 70%x1, 75%x3

WOD:
21 PC 135/95
100 DU
15 PC
75 DU
9 PC
50 DU

 

WL: A. dual KB in Front Rack Split Squat 4×10/leg
*Rest 30s between legs
*2 min between sets

WOD: AMRAP 15
20 T2B
10 Box Jump 24/20
200m Run

 

Barbell: Clean and Jerk Complex
1 Clean Pull (shrug)
3 Hang Cleans (Full)
1 Jerk 70% x2 75% x3
Rest 2 min between sets

WOD: Every 6 mins x3
Row 250m
35 Wall ball 20/14
Row 250m
15 DL 155/105
Row 250m
*scale to 175/150m row

Upper body Push
3 sets:
A1. 10-15/arm Alt DB Bench Press
R30s
A2. 6-12 wtd Dips
R30s
A3. 30s Plank hold on rings w/ 1 leg elevated
R2M

WOD: Tabata x8
Pull ups
Burpee
Ab Mat Sit Up
RKBS 70/53

 

Mashed up: Buy in Max Rep BW Bench Press
5 rounds
5 Front Squat 155/105
10 RKBS 70/53

R3M
4 rounds
10 SA DB press 55/40
500m Row

R3M
3 rounds
25 Wall Ball 20/14
15 ab mat sit up
Cash out: Max rep 50% BW Bench press

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