FUBAR Friday 8-5-2022
STR: WEEK 5 of 9 Back Squats WOD: AMRAP 15: 21 Up Downs 15 Box Jumps 9 Back Squats
STR: WEEK 5 of 9 Back Squats WOD: AMRAP 15: 21 Up Downs 15 Box Jumps 9 Back Squats
WOD: EMOM 20: Alternating between, 1- Max Cardio Choice 2- Max Sit-ups 3- Max DB HPC + Press 4- Max Hollow Hold
STR: Week 5 of 9 Skills WOD: 4 Sets: On a 3:30 running clock: 200m Run 10 Deadlifts 15 Pull-ups ⁃ Rest the remaining time.
STR: WEEK 5 of 9 Clean WOD: “THE HEAT” AMRAP 10: 8 Front Squats (95/65) 8 Hang Power Cleans
STR: WEEK 5 of 9 Strict Press WOD: For Time: 15/15 SA DB Push Press 35/30 Cal AB 60 Alt Crossbody Mountain Climbers 20/20 SA DB Push Press 35/30 Cal AB 60 Alt Crossbody Mountain Climbers 25/25 SA DB Push Press 35/30 Cal AB 60 Alt Crossbody Mountain Climbers
PARTNER WOD: AMRAP 24: 10 Pull-ups 12 Burpees 10 Sit-ups *Optional GHD Sit-ups 12 Alt DB Snatch ⁃ P1 completes a 400m Run while P2 does AMRAP. P1 picks up where P2 left off.
STR: WEEK 4 of 9 Snatch WOD: “LIGHTER FLUID” For Time: 75 Thrusters (45/35) 200 DUs 75 Thrusters
WOD: 3 Sets: On a 6min Running Clock: 20/15 Cal AB 100m DBL KB/DB Farmer Carry 40 Alt Horn Taps 10/8 Cal AB 50m DBL KB/DB Front Rack Carry 20 Alt Horn Taps ⁃ Walking Rest in remaining time.
STR: WEEK 4 of 9 Back Squats WOD: EMOM 16: Alternating between, 1- 20 Alt Back Rack Lunges 2- 400m Run 3- Max HR Push-ups
STR: WEEK 4 of 9 Skills WOD: AMRAP 6: 10 KB Sumo Deadlift High Pull 10 Toes To Bar 10 Up Downs ⁃ Rest 1:00 AMRAP 5: 8 Russian KBS 8 Toes To Bar 8 Up Downs ⁃ Rest 1:00 AMRAP 4: 6 KBS 6 Toes To Bar 6 Up Downs