|
EMOM 30min
Min 1 Sand Bag Carry Min 2 3 Wall Walks Min 3 12 Box Step Ups Min 4 30s Plank Hold Min 5 10 Parallette Push Ups Min 6 REST
0 Comments
Snatch Pulls 5x1
Power Snatch 4x2 “Randy” 75 Snatches (75/55) Deadlifts 5x5 (building)
10min AMRAP 30 DL (95/65) 30 Pull Ups 30 Double Unders Clean Pulls 2-2-2-2
hang Power Cleans 3-3-3-3 200m run 20 sit ups 20 power cleans 115/75 20 sit ups 20 power cleans 20 sit ups 200m run Back Squat 3-3-3-3 (for speed keep the same weight for all 4 sets)
Super Set with- Dual Dumbbell Jumping Squat 4-4-4-4 (dumbbell in each hand full depth squat and jump for height) 7 Rounds: 20/15 Cal Row 10 Burpees 7 Right Arm DB Hang Clean & Jerk 50/35 7 Left Arm DB Hang Clean & Jerk 50/35 Bench Press 3-3-3-3-3
*3 sec pause on chest 8 rounds 3 strict HSPU 6 American KB 53/35 9 V-Ups Back Squat 3-3-3-3-3
*5 sec descent 21-15-9 Front Squat 95/65 Lateral Hops (over and back = 1 rep) Rx+ = 135/95 Partner WOD
25 min AMRAP 12 rope climbs 1.4 mile AAB or 1000m row 40 dual DB hang clean and jerk 50/35 1.4 mile AAB or 1000m row Must alternate between bike and row. 2 ascend/descends OR 8 ring rows = 1 rope climb Switch partners whenever you want Dual DB Front Rack Lunges
8-8-8-8 15 min AMRAP 24 DU 16 Alt DB Snatch 50/35 8 burpees Strict Weighted Pull Ups 3-3-3-3-3
21-15-9 power Cleans 135/95 Sh2OH 135/95 Buy Out: 100 Banded Lat PullDowns |
Archives
February 2019
Categories |
RSS Feed
