Back squats: 3 sets 2/fail (+5) Labor Day WOD: 7 rounds 30 min cap 7 pull-ups 7 thrusters 7 bar over burpees 7 KB swings 7 T2B 7 box jumps extra work on board...
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Partner WOD!! 200m run together 60 Deadlifts (one working/one resting) 200m run together 50 box jumps 200m run 40 stone over shoulder 200m run...
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Strict press: 3 sets 3/fail (+5) Low incline BB press: 2 sets 3/fail (+5) WOD: 10-8-6-4-2 Burpee box jumps T2B extra work on board...
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Clean Complex: 6 sets (climbing each set if possible) every 2:30 1PC+1FS+SJ(pause in split) Front squats: 2 sets 3/fail (+5) WOD: 4 x2min AMRAP 5 HPC 5 Thursters rest 1 min between...
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Deadlift: 3 sets 3/fail (+5-10) WOD: 5 Rounds 30 sec Calorie Row 30 sec rest 30 sec Ball Slams 30 sec rest *Extra: Wide Grip OH pull-ups: 3 sets 10-12 reps (*strict)...
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Snatch complex: 1 set every 2 minutes of the following: Snatch grip DL + Hang power snatch + overhead squat for 7 sets increasing each set if possible Push press: 3 sets 3/fail...
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Back squats: 3 sets 3/fail (+10) WOD: 20 min AMRAP 12 step ups (1R + 1L = 1 rep) 10 KB swings 100m Run Rest 2 min between rounds extra work on the board...
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Strict press: 3 sets 3/fail ~65% Low incline BB press: 2 sets 3/fail ~65% WOD: 3 Rounds Push press x 1 min max reps SDLHP x 1 min max reps True push-ups x 1 min...
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BB warm-up BB Complex A. Hang power clean up to quality triple, then 3 x 3 @ 85% top weight B. Split jerk w/3 second pause in split: 5 x 2 @ quality...
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