Prowler sprints:4x20yards Snatch: A.) [email protected]% B.) 5x3(+5) Clean and jerk: A.) [email protected]% B.) 5x3(+5) WOD:14 min AMRAP Ball slams X 10 Chest to bar pull-ups X 5 DB snatch X 1 R AHAP DB snatch X 1 L AHAP RM Sent from my...
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WOD I: 3 rounds Bear complex X 3 FC X 50 yards AHAP Rest 1 min between WOD II: OTM X 10 minutes 1/2 gasser RM Sent from my iPhone ...
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Snatch: A.) find heavy double(15min) B.) 5x3(+5) Deadlift: A.) 3 sets(+20), block pulls: 3 sets(same) B.) 5RM(+10) WOD: 12-9-6 DB thrusters KB swings Pull-ups(strict) RM Sent from my iPhone ...
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Bench: A.) 3 top sets(+10), 3 back down(+10) B.) 4x5(+5) Strict press: A.) 3x3-6(+10) B.) 3x5(+5) 1 arm DB rows: 4x10(+5) WOD: 4 rounds Push press x AMAP DU's x 30 RM Sent from my iPhone ...
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Box jumps: A.) [email protected]% B.) 5x2(+) Back squats: A.) 3 top sets(+10), 3 drop sets(+10) B.) 5x5(+10) WOD I: 3x1min AMRAP Power cleans @ 75% Rest 1 minute between WOD II: 4 rounds 40 yard shuffle KB swings X 11 53/35 Rest...
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From CFHQ: For time 100 double unders 25 toes to bar 25 deadlift 225/155# 50 box jump overs 20/24 RM Sent from my iPhone ...
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Dynamic warm up Sprints: 4x10yards Snatch: A.) 90%: 3x1, 85%: 3x2 B.) 6x2(+5) Clean and jerk: A.) 90%: 3x1, 85%: 3x2(1+2) B.) 5x3(+5) WOD: 12 min AMRAP DB snatch x 5R/5L Chest to bar pull-ups x 10 Ball slams x 10 RM Sent...
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Deadlift: A.) 3 sets(~87.5%), block pulls: 3 sets(same %) B.) 5RM(+10), (+1 set) Squats: A.) 3x3(75% of Monday's weight) B.) 3x5(+5) WOD: 5 to 1 Deadlift Box jumps Use 60% RM Sent from my iPhone ...
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Bench press: A.) 3 sets (~85%), 3 sets(-20#) B.) 4x5(+5) Strict press: A.) 3x3-6(75%) B.) 3x5(+5) 1 arm DB rows: 4x12(AHAP) WOD: 3 rounds Sprint 1/2 gasser Push-ups x AMAP Rest 2 minutes RM Sent from my iPhone ...
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MBT x 10 Power snatch: A.) 3x60 second AMRAP @ 75% *rest 2 minutes between B.) 5x3(+5) Pull-ups: 3xME WOD: "DT" 5 rounds of 12 DL 9 HPC 6 PJ #155 Rx RM Sent from my iPhone ...
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