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Last 7 WODS

Weightlifting
Deadlift
5×5
*building sets

MetCon
4 rounds for time
10 dual kb clean and jerks (53/35)
15 wall balls (20/14)
10 dual KB clean and jerks
15 box jumps (24/20)

Weightlifting
Power Snatch
3 @ 60%
3 @ 70%
3@ 80%
2×3 @ 85%

WOD
15 min AMRAP
15 HSPU
100 m sprint

17.5 Open WOD
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

Gymnastics: Handstand practice:
7 min
Handstand walk / wall walk
Assisted HS walk
Shoulder taps
*scale as needed

WOD: AMRAP 16:00
300m Row
300m Run

Gymnastics:
EMOM
5 Strict T2B 5×5

WOD: MAX Calories on Bike in 5 minutes
REST 2 MIN
AMRAP 5:00
10 Pull Ups
10 Burpees
REST 2 MIN
EMOM 5
30 Double Unders

Skill: Rope climb EMOM 5 1 legless rope climb

WOD: 15-12-9;
For Time: Russian KB Swings (70/53)
KB Goblet Squats (70/53)
rest 3:00
3 rounds
15 Step-Down Box Jumps (24″”/20″”)
12 V-Ups
9 HSPU

Barbell: TNG Power Snatch
Find a good weight to use for 5 TNG 5×3 *tech focus

WOD: 3 Rounds
400m Run
10 Power Snatches (95/65)
5 Overhead Squats

 

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