STR: Front Squats WOD: Teams of 2 For Time: 1000m Run 50 Air Squats 800m Run 40 Air Squats 600m Run 30 Air Squats 400m Run 20 Air Squats Then, 1000m Row 50 Box Jumps 800m Row 40 Box Jumps 600m Row 30 Box Jumps 400m Row 20 Box Jumps One partner works, other partner […]
STR: Sumo Deadlifts WOD: E2MOM 10: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 3 Front Squats ME Pull-ups in remaining time. Score = total pull-ups “DT” weight – (155/105) or 50-60% of CJ
SKILL: Rope Climb technique WOD: 3 RFT: 400m Run 15 Front Squats @ 40-50% (from the rack)
STR: Back Squats WOD: E3MOM 15: 10 Cal Row / AB 10 Deficit HSPU (6/4”) 20 DBL DB Front Rack Alt Lunges
STR: Clean + Jerk Handstand Walks / Wall Walks WOD: For Time: 21-15-9 Box Jumps Overs (24/20) Wall Balls (20/14) Deadlift @ 50% of 1RM
Starts at 9am! First heat will be at 9:30am. OPEN WOD 20.1: 10 RFT: 8 Ground To Overhead 10 Bar Facing Burpees Time Cap: 15min
STR: Strict Press WOD: Teams of 2 “You Go, I Go” 10 RFT: 5 Pull-ups 10 Box Jumps (24/20) 15 Russian KBS (1.5/1) *Partners switch every round.
STR: Clean WOD: EMOM 25: Alternating between, 1- 6 Front Squats @ 60-70% 2- 8 Cal Row / AB 3- 10 HSPU 4- 12 Burpees to 6” target 5- Rest
STR: Back Squats DB Press WOD: 2 RFT: 400m Run Rest 1:00 400m Run Rest 1:00 200m Run Rest :45 200m Run Rest :45 100m Run Rest :30 100m Run TC: 30min
STR: Snatch WOD: AMRAP 3 (x2): 6 Power Snatch 12 Cal Row Max OHS in remaining time. Rest 2:00
