MURDER MONDAY 1-9-2023
WEEK 7 WOD: For Time: 20-15-10-5 Toes To Bar Power Snatch (75/55) STR: Snatch Press + Overhead Squats
WEEK 7 WOD: For Time: 20-15-10-5 Toes To Bar Power Snatch (75/55) STR: Snatch Press + Overhead Squats
WEEK 6 WOD: AMRAP 20: 20/16 Cal AB 15 DBL DB Floor/Bench Press (50/35) 20 DBL DB Deadlifts (50/35) ACCESSORY FINISHER
WEEK 6 WOD: For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/80) 2-4-6-8-10-12-14-16-18-20 Shuttle Runs (25’ = 1 Rep) STR: Front Squats
WEEK 6 WOD: AMRAP 15: 40/30 Cal Row / Ski Into, 10 Sit-ups 1-2-3-4-5-6-7….. Hang Power Cleans (185/125) STR: Snatch
STR: Clean WOD: 3 Sets: 25 Front Squats 75 DUs 25 Pull-ups Rest 3min between sets.
WEEK 6 WOD: 10 Sets: 16/13 Cal Row 10 Lateral Burpees over Rower REST 1:00 STR: Back Squats
WEEK 5 NEW YEARS PARTNER WOD: 23 RFT: 20 Cal Row / Ski / Bike 22 Burpees Both partners can work at the same time. Split up reps however you choose.
WEEK 5 WOD: AMRAP 12: 1 Hang Snatch (135/95) 2 Hang Clean and Jerks 30 DUs STR: Snatch
WEEK 5 WOD: For Max Reps: 3:00 Max Calorie Assault Bike 3:00 REST 3:00 Max 25ft Shuttle Run 3:00 REST 3:00 Max Calorie Row 3:00 REST 2:00 Max Calorie Assault Bike 2:00 REST 2:00 Max 25ft Shuttle Run 2:00 REST 2:00 Max Calorie Row 2:00 REST 1:00 Max Calorie Assault Bike 1:00 REST 1:00 Max […]
WEEK 5 STR: Clean and Jerk WOD: 10 RFT: 7 DB Deadlifts (50×2/35×2) 7 DB Front Squats 7 DB Push Press every break, perform 7 Burpees over DBs