EMOM 10
3 Bar MU
WOD: AMRAP 8
5 OHS 115/75 x 7
burpee box jump 24/20″
All posts by admin
6/22/18
Strength: Clean Pulls
90% x3
95% 3×3
WOD: AMRAP 13
7 DL 205/155
14 burpee
28 wall ball 20/14lb
6/21/18
Barbell: 12 mins Front Squat 3×5 @ 75%
WOD: Helen 3 rounds
400m Run
21 KBS (overhead) 53/35
12 kipp Pull ups
6/20/18
Skill: EMOM 10
8 T2B
30 DU
WOD: 1500m Row
R4M x2
6/19/18
Barbell: Small de-load Snatch Pull
90%x3
95% 3×3**
WOD: 5 rounds for time:
10 Box jump 30/24
10 Alt DB Snatch 65/45
100′ OH carry Right arm
100′ OH Carry left arm
6/18/18
EMOM 10 2-5 Bar MU
WOD: Baby Bear Complex 3-4 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*add weight each round to find max
*7 sets = 1 round
*rest as needed between rounds
6/15/18
Strength: Clean Pulls
100%x5
105%x4
110% 3×3
WOD: For time:
200m Run
30 S2OH 75/55
400m Run
20 S2OH 95/65
800m Run
10 S2OH 135/95
