Spartan Saturday 1-12-2019
Time to train!! 9am Team WOD
Time to train!! 9am Team WOD
STR: Clean Complex WOD: For Time: 50 Alt DB Snatch (50/35) 30 Single DB Front Rack Box Step Ups (24/20) 20 Bar MUs 30 Single DB Front Rack Box Step Ups 50 Alt DB Snatch 15:00 TC
STR: Push Press WOD: 5 RFT: 9 Push Press (95/65) 100m Run 9 BFB 100m Run
STR: Deadlift WOD: For Time: 50-40-30 DUs 15-12-9 Deadlifts (225/155) * 200m Run after each set.
STR: Snatch Complex WOD: AMRAP 13: 13 Hang Power Snatch (95/65) 13 CTB Pull-ups
STR: Back Squat WOD: “FIGHT GONE BAD” 3 Rounds for Max Reps: 1:00 Wall Balls (20/14) 10/9’ 1:00 Sumo Deadlift High Pull (75/55) 1:00 Box Jumps (20/16) 1:00 Push Press (75/55) 1:00 Cal Row 1:00 Rest
“The only bad workout is the one that didn’t happen.”
STR: Clean and Jerk WOD: AMRAP 14: 400m Run 20 BJO (24/20) 500m Row 10 BJO (30/24)
STR: DB Bench Press WOD: 7 RFT: 8 HSPU 8 KBS (2/1.5) 8 Burpees
STR: Deadlift WOD: 5 RFT: 200m Run 50 DUs 10 Deadlifts (135/95)