FUBAR FRIDAY 3-23-2023
WEEK 6 WOD: AMRAP 12: 10 Toes To Bar 40 Thrusters (45/35) 70 DUsĀ STR: No Hand Front Squats
WEEK 6 WOD: AMRAP 12: 10 Toes To Bar 40 Thrusters (45/35) 70 DUsĀ STR: No Hand Front Squats
WEEK 6 WOD: 10 RFT: 10 Box Jumps (24/20) 15 Deadlifts (135/95) 15 Push-ups 200m Run
WEEK 6 WOD: AMRAP 12: 1-3-5-7-9-11-13⦠etc Hang Power Cleans (95/65) Front Squats Lateral Burpees Over Bar STR: Deadlifts
WEEK 6 WOD: For Time: 30/24 Cal AB 16 Handstand Push-ups 36 Shuttle Runs (25ā=1 Rep) 20/16 Cal AB 12 HSPU 24 Shuttle Runs 10/8 Cal AB 8 HSPU 12 Shuttle Runs 5/4 Cal AB 4 HSPU 6 Shuttle Runs TC: 18min STR: Bench Press (Benās favorite) Chest Flyes
WEEK 6 WOD: Each Set For Time: 3 Rounds: 8 Overhead Squats (95/65) 16 Pull-ups at the 10min mark 3 Rounds: 8 Power Snatch (95/65) 16 Wall Balls (20/14) STR: Back Squats
PARTNER WOD: AMRAP 14: 14 Alt Wall Balls (20/14) 8 Box Get Overs 14 Devils Press (50/35) Split BGO and DP as needed. Rest 2min Then, 1-Mile Run
WEEK 5 WOD: For Time: 21-15-9 Deadlifts (275/185) Bench Press (185/115) Rest 3min 21-15-9 Deadlifts (225/155) Bench Press (155/105) GLUTES/CORE FINISHER
WEEK 5 WOD:EMOM 18:Alternating between, 1- 200/150m Row2- 8-10 Lateral Burpees Over Rower3- 10-15 Wall Balls (20/14)ā Do not exceed :45 per set.
DELOAD WEEK 4 WOD: EMOM 16: Alternating between, 1- 50 DUsĀ 2- 5 DBL DB Hang Power Cleans (50/35) 3- 200m Run 4- 15 Sit-ups STR: Squats
DELOAD WEEK 4 WOD: 5 Sets: 600m Row Then, 2min Max AB Cal Rest 1min between sets. Score is calories