Freedom Friday 6-23-2017
STR: None WOD: “Daniel” For Time: 50 Pull-ups 400m Run 21 Thrusters (95/65) 800m 21 Thrusters 400m Run 50 Pull-ups
STR: None WOD: “Daniel” For Time: 50 Pull-ups 400m Run 21 Thrusters (95/65) 800m 21 Thrusters 400m Run 50 Pull-ups
STR: Bench Press WOD: AMRAP 20: 10 BJO (24/20) 8 Alt Pistols 6 DL (225/155) CO: AMRAP 12: 8 DB Snatch (80/55) 10 T2B Rest :30
STR: Sumo Deadlift WOD: FT: 15-12-9-6-3 Burpees to 12″ target KBS (2/1.5) CO: 4 RFT: 7 PS (136/95) 250/200m Row Rest 1:30
STR: Squat Clean + Split Jerk WOD: EMOM 15: 30 Double-unders 30′ HSW 1 Rope Climb * Rotate through movements CO: FT; 18-15-12-9-6-3 UB C2B 200m jog between sets.
STR: Box Squat WOD: 4 RFT: 8 PC (185/115) 18/14 Cal Row CO: 12 Rounds: 100m Run * walk back to starting line for rest.
STR: None WOD: “B-1” 3 RFT: 400m Run 21 KBS (1.5/1) 15 KTE 9 Ring Dips
STR: Snatch Complex WOD: AMRAP 10: “Climb the Ladder” 5 WB (20/14) 5 BJO (24/20″) 10,10 15,15 Etc. CO: 3 Rounds: 400m Run 10 SHSPU Rest 1 min
STR: Sumó DL WOD: 3 RFT: 2 Rope Climbs 12 Burpees 6″ target 16 DB Snatches (50/35) CO: 2 RFT: 60 DUs 15 CJ (135/95) Rest 2 min 2 RFT: 40 DUs 10 CJ
STR: Clean Complex WOD: 1 mile Sandbag Carry or any odd heavy object. Get creative and get uncomfortable. (55/35) CO: AMRAP 5: ME Cal on Rower or AB Rest 2 min AMRAP 5: ME Muscle-ups
STR: Box Squat WOD: FT: 100 Push-ups 75 Sit-ups 50 KBS (1.5/1) 25 BMUs *25 min TC CO: FT: 30 Cal Row 30 Thrusters (95/65) Rest 1 min 25 Cal Row 25 Thrusters Rest 1 min 20 Cal Row 20 Thrusters