20 wall balls (20/14) 20 sit-ups 20 box jumps (24/20) 20 push-ups 20 cleans (135/95) 20 double unders 20 thrusters (35/20 dumbbells) 20 pull-ups 20 overhead squats (95/65) 20 kettlebell swings (24/20) 20 push press (95/65) 20 ring dips 20 sumo deadlift high pull (95/65) 20 burpees 20 back squat (135/95) 20 v-ups 20 walking …
Back Squat 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% – Then – AMRAP in 16 minutes: 10 Goblet Squats (24/16) 15 Toes-to-Bar 30 Double Unders WOD TIMES: 6am, 7am, 12pm, 2:30pm, 6pm, 7pm
21-15-9 For Time: Power Snatch (95/65) Box Jumps (24/20) Pullups *Perform 200m Run After Each Set* WOD TIMES: 6, 7, 9, 12, 2:30, 6 and 7
Press 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% Then For Time: 1000m Row 100 Sit-Ups 500m Row 50 Squats 250m Row 25 HSPU WOD TIMES: 6, 7, 9, 12, 2:30, 6 and 7
Deadlift 4-4-4-4 @ 80% of 1RM Then Every Minute on the Minute for 15 Min: 3 Power Clean (135/95) 3 Front Squat 3 Jerks WOD TIMES: 6, 7, 9, 12, 2:30, 6 and 7
Fight Gone Bad 3 Rounds for Total Reps, Rotating Each Minute: Wall Balls Sumo Deadlift High Pulls (75/55) Box Jumps Push Press Row (for Calories) 1 Minute Rest Between Each Round OPEN GYM @ 10am, WOD at 11!
Deadlift 5-5-5-5-5 @ 75% 1RM Then 5 Rounds for Time: 10 Ring Dips 10 Ring Rows 20 Double Unders WOD TIMES: 6, 7, 9, 12, 2:30, 6 and 7
AMRAP in 20 Minutes: 5 R Arm DB Snatch (80/50) 5 L Arm DB Snatch 10 Russian Twists 250m Row WOD TIMES: 6, 7, 9, 12, 2:30, 6 and 7
Back Squat 10 @ 65% 8 @ 70% 6 @ 75% 4 @ 80% Then 16min of Continuous Work -Every even minute perform 3 Power Cleans (135/95) -Every odd minute perform 3 Chest to Bar Pullups WOD TIMES: 6, 7, 9, 12, 2:30, 6 and 7
Strict Press 6 @ 65% 4 @ 70% 2 @ 75% Then Tabata Day! Tabatas of: Burpees Wall Balls Situps Squats WOD TIMES: 6, 7, 9, 12, 2:30, 6 and 7
