Bench press: A.) [email protected]% B.) 3x5(+2.5) Strict press: A.) [email protected]% B.) 3x5(+2.5) DB rows: 2x10(-15) WOD: 2 rounds (45seconds rest between rounds) CFF Push-ups x 5 100 yard sprint Push-ups x 10 80 yard sprint Push-ups x 15 60 yard sprint Push-ups x 20 40...
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Partner WOD: 27min AMRAP 400m run/clean and jerk 400m run/back squats 400m run/double unders 400m run/burpees Complete as many reps as possible while your teammate runs and then switch. Each rep...
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Back squats: A.) 3x2 @ 87.5% B.) 3x5(+5) A.) pause squats: [email protected]% B.) front squats: 3x5(+5) Conditioning: farmer squats RM Sent from my iPhone ...
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Box jumps: [email protected]% Snatch: A.) [email protected]%, B.) 6x3(+5-10) Clean and jerk: A.) [email protected]%, B.) 6x2(+5) A.) Spoto press: [email protected]% B.) Bench press: 3x5(+2.5) A.) Push Jerk: [email protected]% B.) Push Press: 4x3(+5-10) WOD: 12/9/6/3 Push jerk Slam balls KB swings RM Sent...
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For time: Pull-ups(strict) x 50 KB swings x 100 Rest 3 minutes Sprint ladder x 2 rounds RM Sent from my iPhone ...
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High knees: 8x20 yards Power snatch: 2min AMRAP x 3 round (2minutes rest between rounds) @ 65% Deadlift: A.) 3-4x6-8 reps @ 65%, 3x6 @ 60% 1 inch deficit B.) 5 rep max...
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Bench press: A.) [email protected]% B.) 3x5(+2.5) Push press: A.) [email protected]% B.) 4x3(+5-10) DB rows: 5x8(+5) DB front raises: 3x10 DB curls(alt): 3x10 RM Sent from my iPhone ...
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Cleans: 2 min AMRAP @ 65% Rest 3 minutes Repeat for two more rounds(3 total) Back squats: A.) [email protected]% B.) 3x5(+5) Front squats: A.) [email protected]% B.) 3x5(+5) Conditioning: Thrusters x 1...
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Back squats: A.) [email protected]% EMOM B.) 3x5(+5) Pause squats: A only [email protected]% EMOM Front squats: B only 3x5(+5) Bear complex: 3x3 Sent from my iPhone ...
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High knees: 7x20yards Snatch: 8x2(+5-10) Clean x 2, push press x 1 x 6 rounds(+5-10) A.) wide grip bench: [email protected]% B.) bench: 3x5(+2.5) Strict press: A.) [email protected]% B.) 3x8(+2.5) Pull-ups: 5x10 RM Sent from my iPhone ...
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