A.) back squat: up to 8RM
B.) deadlift: 5RM(+10)
WOD I: snatch work OTM
A.) [email protected]%
B.) 8x2(+5)
WOD: every 3 minutes for 6 rounds
Odd: 400m run
Even: bb walking lunges x 10 each leg +...
Strict press
A.) 2 top sets(+10), 1 back down(-20)
B.) 3x5(+5)
Push press: 2x4(+10)
Chin-ups: 3xME
WOD: 15/12/9/6/3
Push jerk
Pull-ups
RM
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Front squats
A.) 60/65/70/75/80% x 3
B.) 3x5(+10)
WOD I: power clean work OTM
A.) 60x3, 65x2x3, 70%: 3x3
B.) 6x3(+5)
Prowler sprints
10 round trips x 20 yards
RM
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Front squats
A.) 60/65/70/75/80% x 3
B.) 3×5(+10)
WOD I: power clean work OTM
A.) 60×3, 65x2x3, 70%: 3×3
B.) 6×3(+5)
Prowler sprints
10 round trips x 20 yards...
Bench
A.) [email protected]% (last set AMRAP)
B.) 5x5(+5)
Pull-ups:3xME
BB upright rows: 2x10(+5)
WOD: 3x1 minute AMRAP
Rest 1 minute between each round
Complete each movement before moving to next one.
True push-ups
Pendlay rows
Push press
Double unders
RM
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Back squats
A.) [email protected]% rest 90 seconds between
B.) 5x5(+5)
WOD: 20 min AMRAP
Rest 30 seconds after each round
5 power clean and jerks
10 T2B
RM
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Bench
A.) 3×[email protected]% (last set AMRAP)
B.) 5×5(+5)
Pull-ups:3xME
BB upright rows: 2×10(+5)
WOD: 3×1 minute AMRAP
Rest 1 minute between each round
Complete each movement before moving to next one.
True push-ups
Pendlay rows
Push press
Double unders...
Back squats
A.) 10×[email protected]% rest 90 seconds between
B.) 5×5(+5)
WOD: 20 min AMRAP
Rest 30 seconds after each round
5 power clean and jerks
10 T2B...