Throat Punch Thursday 8-25-2022
STR: WEEK 8 of 9 Clean WOD: EMOM 15: Alternating between, 1- 15/12 Cal AB 2- Max Box Jump Overs 3- Rest
STR: WEEK 8 of 9 Clean WOD: EMOM 15: Alternating between, 1- 15/12 Cal AB 2- Max Box Jump Overs 3- Rest
STR: WEEK 8 of 9 Back Squats WOD: AMRAP 14: 15 KBS 10 Back Squats 400m Run
STR: Skills WOD: “MERRY GO ROUND” For Time: 500/400m Row ⁃ Immediately into, 8 Rounds: 8 Pull-ups 8 Burpees ⁃ Immediately into, 500/400m Row
STR: WEEK 8 of 9 Strict Press WOD: AMRAP 17: 10/10 SA DB Push Press 20 Sit-ups 10/10 SA DB Deadlifts 60 DUs
PARTNER WOD: AMRAP 12: 25/20 Cal AB ⁃ P1 completes Cal AB while P2 performs max box jumps. Switch ⁃ REST 1:00 AMRAP 12: 40 Wall Balls P1 completes WB while P2 performs max pull-ups. Switch
STR: WEEK 7 of 9 Cleans WOD: AMRAP 18: 2-4-6-8 and so on… Deadlifts Hand Release Push-ups *Challenge HSPU Alt DB Hang Power Clean
STR: WEEK 7 of 9 Strict Press WOD: Every 3:30 for 5 Sets: 250/200m Row 10 Push Press 1:00 Front Rack Hold
WOD: 2 RFT: 800m Run 20 Alt No Push-up Renegade Rows 400m Run 20 DBL DB Alt Lunges 200m Run 20 Sit-ups
STR: WEEK 7 of 9 Back Squats WOD: AMRAP 6: 10 KB Goblet Squats 12 KBS 32 DUs ⁃ REST 2:00 AMRAP 4: 5 KB Goblet Squats 6 KBS 16 DUs
STR: WEEK 7 of 9 Skills WOD: EMOM 16: Alternating between, 1- 15/12 Cal Row 2- 8/8 SA DB Deficit Push-ups 3/4- AMRAP of: 8 Toes To Bar 8- Alt Hang DB Snatch ⁃ Pick up where you left off.