Throat Punch Thursday 12-19-2019
STR: Deadlifts WOD: AMRAP 7: 5 Strict HSPU 7 Deadlifts @ 60-70%
STR: Deadlifts WOD: AMRAP 7: 5 Strict HSPU 7 Deadlifts @ 60-70%
STR: Back Squat WOD: 3 Rounds, 1 min per station: Push ups Alt DB Snatch (50/35) Box Jumps (24/20) Cal Row Rest 1 min
STR: Front Squats WOD: AMRAP 12: 10 Power Cleans @ 40-50% 8 Pull-ups
STR: Snatch WOD: AMRAP 15: 21 Cal Row/AB 21 KBS (1.5/1) 21 DBL DB Thrusters (50/35)
TEAM WOD: Teams of 2 AMRAP 22: 22 Synchro Lunges 22 Clean and Jerks (95/65) *alt after each rep. 22 Pull-ups * switch as needed. 200m Run *together with band
STR: Split Jerk WOD: AMRAP 10: 15 KBS (2/1.5) 21 Abmat Sit-ups
STR: Power Cleans WOD: AMRAP 16: 15 Front Squats @ 50% 35 DUs / 80 Singles 15 DL (same weight as FS) 35 DUs / 80 Singles
STR: Push Press WOD: For Time: 10 Bench Press @ 60-70% 10 Cal Row/AB 8 Bench Press 12 Cal Row/AB 6 Bench Press 14 Cal Row/AB 4 Bench Press 16 Cal Row/AB 2 Bench Press 18 Cal Row/AB
STR: Deadlifts WOD: AMRAP 4: x3 9 Devil Press (50/35) 12 DBL DB Push Press (50/35) Rest 1:00
STR: Snatch Balance WOD: AMRAP 12: 3 Power SN + 2 Hang Snatch @ 50% 15 T2B