Front squats: A.) 40/50/60%x3 B.) 3x5(+10) WOD: 12 min AMRAP Double unders x 50 Shin hops x 10 KB swings x 15 *If unable to perform shin hops do burpees instead. RM Sent from my iPhone ...
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Strict press: A.) 40/50/60%x5 B.) 3x5(+2.5-5) Chin-ups: 2xME(max effort) WOD: 5 rounds Pull-ups x AMAP Push press x 5 @ BW(body weight) Complete as many pull-ups as possible each round....
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Back squats: deload week A.) 40/50/60% x 5 B.)3x5(+5-10) Wod: "death by back squats" Bar should be loaded with your body weight. You are to perform the reps based on the minute you...
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Squats: A.) 50x5, 60x3, 70x2, 75x1, 80x1, 85xAMAP Wod: 6 rounds Front squats x 3 @ bodyweight Slam balls x 10 1/2 gasser RM Sent from my iPhone ...
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Bench press: A.) 65/72.5%x2, 77.5%x4x5reps B.) 3x5(+5) Pull-ups: 3xME Wod: 5 rounds True push-ups x 10 DB bent rows x 10 KB swings x 10 Rest 30 seconds between rounds RM Sent from my iPhone ...
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Box jumps: [email protected]% Cleans: [email protected]% Front squats: A.) 65/72.5%x3, 80/87.5%x2 RM Sent from my iPhone ...
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Strict press: A.) 65%x2, 72.5%x2, 77.5%x4x5 B.) 3x5(+2.5( Chin-ups: 3xME Wod: 3 rounds(each movement is for max reps in a second time frame with 20 seconds rest between each movement)...
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Sorry forgot to post this: Power clean: Work up to heavy single Wod: 8 rounds (use 80% of HS) Power clean x 1 Front squats x 2 Athletic burpees x 3 RM Sent from my iPhone ...
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