STR:Sumo Deadlift https://youtu.be/x9A1U0nFH_8 WOD: FT: 20 HPC (115/75) 5 Burpee MUs 15 HPC 5 Burpee MUs 10 HPC 5 Burpee MUs TC: 9 min CO: 4 Rounds: 10 Alt. Pistols 10 Thrusters (95/65) 400m Run Rest 3 min
STR: Squat Cleans Split Jerks WOD: FT: In Teams of 2 60/48 Cal Row 30 BS (205/135) 40/32 Cal Row 20 BS 20/16 Cal Row 10 BS CO: 7 Rounds: :30 on :30 off Dead Hang from pull-up bar
STR: Box Squat WOD: AMRAP 12: 7 Push Press (125/100) 14 BJO (24/20) 200m Run CO: 2×1 mile run Rest 4 min
TEAM WOD:Teams of 2 AMRAP 20: 2 Rope Climbs 6 Burpees 6” target 200m Run *Row for Calories Partner 1: Completes 1 round Partner 2: Rows for Calories * switching after every round.
STR: Strict Press WOD: Hero WOD “Jack” AMRAP 20: 10 PP (115/85) 10 KBS (1.5/1) 10 BJ (24/20) CO: 8 Rounds: :30 on, :30 off Max Distance Waiter’s Walk Switch hands each interval, you choose DB/KB weight. Focus should be on positioning of the body, no sprinting…do it right!
STR: Snatch Complex WOD:“Elizabeth” 21-15-9 Cleans (135/95) Ring Dips CO: 3 Rounds: 1k Row Rest 3min
STR: Sumo Deadlift WOD: “Pennies 2.0” FT: 12 MUs 12 HC (225/155) 800m Run 12 MUs 12 HC 800m Run 12 MUs 12 HC CO: AMRAP 12: 30 D/Us 10 TTB 30 D/Us 10 TTB Rest 1min
STR: Power Clean Push Jerk WOD:FT: 50 WB (20/14) 50/35 Cal Row 50 PS (75/55) CO: 5×6 Axle Bar DL Double Overhand Grip, AHAP
STR: Box Squat WOD: 10 RFT: 8 Back Rack Walking Lunges (95/65) 8 Bar Facing Burpees CO: 6 Rounds: 200m Run Rest 1min
Team WOD: Teams of 2: 4 RFT: 20 PC (155/105) 60 Air Squats 120 D/Us Partner 1 works while Partner 2 rests. Switch as needed.
