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Last 7 WODS

Strength: Bench Press *Find a heavy 5 rep

WOD: JT
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups

 

WOD: For time: 12 min Cap
100 Kipp Pull up
EMOM 20 DU
Rest 4 min
For Time
100 Ab Mat Sit up
EMOM 3 Cleans 135/95

Strength: 15 min Deadlift
*build to a heavy triple

WOD: 3 sets each for time
10 Box jump 24/20
25 RKBS 70/53
500m Row
Rest 3min

WOD: AMRAP 25
5 T2B
10 burpee
15 walking lunges

Strength: A. Back Squat Find a heavy 5 rep in 10 mins

WOD: 3 rounds
10 Shoulder Press 95/65
15 BB RDL 135/95
200m Run

Weightlifting
Overhead Squat (3-3-3-3-3)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
75 wall ball 20/14
50 Burpee
25 cal row
Weightlifting
TNG Power Snatch
EMOM 6
6-8 TNG Power Snatch @45-55%

Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
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