WTF Wednesday 8-14-2019
STR: Deadlift WOD: For Time: 30 T2B 30 Front Squats 30 STOH @ 50-60% of 1RM CJ
STR: Deadlift WOD: For Time: 30 T2B 30 Front Squats 30 STOH @ 50-60% of 1RM CJ
STR: Snatch WOD: For Time: 3 Rounds: 5 Sq. Snatch @ 50% 5 BMU 5 BJO (30/24) Then, 400m Run Then, 3 Rounds: 7 Power Snatch 7 CTB Pull-ups 7 BJO (24/20) Then, 400m Run Then, 3 Rounds: 9 BFB 9 Pull-ups 9 BJO (20/14)
STR: Bench Press WOD: 5 RFT: 50 DUs 25 Sit-ups 10 Deadlifts @ 70-80%
TEAM WOD: Teams of 2 AMRAP 20: 0:00-10:00 Partner 1 performs: 12 Sandbag Front Squats 24 Double Unders Partner 2 performs: Max Sit-ups Switch 10:00-20:00 Partner 1 performs: 12 Sandbag Throws Over Shoulder 24 Box Jump Overs Partner 2 performs Max Burpees Switch
STR: Strict Press WOD: 4 RFT: 200m Run 4 Rope Climbs 8 Thrusters @ 60-70% of 1RM CJ 20’ Handstand Walk
STR: Back Squat WOD: AMRAP 10: Max Cal Row EMOM: 3 Power Cleans – choose one: 1- Heavy Sandbag or D-Ball 2- Heavy DBs or KBs 3- Heavy Barbell
STR: Snatch WOD: EMOM 16: Alternating between, 1: 3 Burpee Ring Muscle Ups 2: 3 Power SN + 3 OHS @ 60-70% of 1RM PS
STR: Deadlift WOD: E3MOM 15: 400m Run 30 Air Squats
STR: Clean and Jerk WOD: “Team Filthy Fifty” Teams of 2 For Time: 50 Box Jumps (24/20) 50 Jumping Pull-ups 50 KBS (1/.75) 50 Walking Lunges 50 Knees To Elbows 50 Push Press (45/35) 50 Back Extensions 50 Wall Balls (20/14) 50 Burpees 50 DUs
ARMANDO’S TEAM BDAY WOD: Teams of 2 8 RFT: 3-00m Row *Each Partner Rows 300m, Switch 19 Synch Deadlifts (95/65) 70m Partner Odd Object