FUBAR Friday 7-1-2022
WOD: 3 RFT: 50 DUs 40 Sit-ups 30 Alt Hang DB Snatch 20 Alt DB Slides 10 Box Jumps (30/24)
WOD: 3 RFT: 50 DUs 40 Sit-ups 30 Alt Hang DB Snatch 20 Alt DB Slides 10 Box Jumps (30/24)
STR: Deadlifts WOD: EMOM 15: Alternating between, 1- 12/10 Cal AB 2- 7 BFB + 5 Deadlifts 3- :40 Max Strict Pull-ups ⁃ Add 1 Cal every round.
WOD: For Time: 800m Run 32 KB/DB Goblet Alt Lunges 50 Alt Horn Taps 400m Run 28 KB/DB Goblet Alt Lunges 50 Alt Horn Taps 200m Run 24 KB/DB Goblet Alt Lunges 50 Alt Horn Taps
STR: Clean WOD: AMRAP 8: 12-9-6 Plate GTOH Air Squats Hang Power Cleans ⁃ REST 2:00 AMRAP 8: 9-6-3 Toes To Bar Air Squats Power Cleans *heavier weight.
WOD: EMOM 16: Alternating between, 1- 200m Run 2- 5 Strict Press + 10 Push Press 3- Max Distance Row 4- Rest
PARTNER WOD: AMRAP 28: 7 Back Squats (115/75) 7 Push Press 7 DB Thrusters (50/35) 7 Pull-ups 7 Knee To Elbows 7 HR Push-ups 7 Box Jumps (30/24) ⁃ Partner will go every other movement.
WOD: 6 Set: On a 3min running clock: 400m Run ⁃ Max reps in remaining time ⁃ ODD: (Sets 1,3,5) Alt KB Goblet Lunges ⁃ EVEN: (Sets 2,4,6) Burpees to 6” Target ⁃ REST 1:00 between sets.
STR: Cleans WOD: EMOM 4: 30 DUs + 10 Sit-ups Immediately into, EMOM 15: Alternating between, 1- 15/12 Cal AB 2- 15 Hang Power Cleans 3- :45 Front Rack Hold Immediately into, EMOM 4: 30 DUs + 10 Sit-ups
STR: Split Squats WOD: AMRAP 15: 10 Wall Balls 10 Burpee Box Jumps Overs ⁃ Increase WB by 5 reps every round.
WOD: For Time: 3-6-9-12-15-12-9-6-3 Toes To Bar Alt Hang Power Snatch Deadlifts