PARTNER WOD: AMRAP 20: 9 Plate GTOH 6 Box Jumps *high box 3 Hang Power Cleans ⁃ P1 completes a full round while P2 completes max meters on rower. Switch after each round. REST 2:00 Then, E2MOM 8 (4 Sets): ⁃ Build up to a 3RM Hang Power Clean + Push Jerk
WOD: 2 SETS: On a 9min clock, 100m DBL DB/KB Farmers Carry Into: AMRAP in remaining time, 100m run 8 Wall Balls 8 Strict Pull-ups ⁃ Rest 1:00 between sets.
STR: Week 9 of 9 Bench Press WOD: AMRAP 12: 10 SA DB Push Press (R) 10 Push-ups 10 SA DB Push Press (L) 10 Alt Walking Lunges
STR: Week 9 of 9 Deadlifts WOD: 5 Sets: On a 2min Clock, 10 Bar Facing Burpees 12 Deadlifts Max DUs in remaining time. ⁃ Rest 1:00 between sets.
WOD:AMRAP 22:500/400m Row30 Sit-ups20 Alt Lateral Step-Overs100m DBL KB/DB Carry (light/mod weight)
One class only today! Class begins at 8:30am!!! WOD: “MURPH” For Time 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run ⁃ Weight vest (20/14) ⁃ Partition reps anyway.
PARTNER WOD: AMRAP 30: 20 Cal AB 40 Alt DB Hang Power Snatch 60 DUs 40 SA DB OH Alt Lunges ⁃ P1 works, P2 rests. Split reps as needed
STR: DELOAD WEEK 8 of 9 Bench Press WOD: For Time: 21-18-15-12-9-6-3 Up Downs Tuck-ups DBL DB Push Press ⁃ After each set, complete WB 100m Run
STR: DELOAD WEEK 8 of 9 Front Squats WOD: 3 RFT: 6 Power Cleans 12 Front Squats 18 Box Jumps 24 Sit-ups
WOD: “HANG ON” EMOM 20: 1 & 2 – Max Cal Row 3 – :45 Bar Hang 4 – :45 Weighted Wall Sit (Hold DB in Gun Hold Position) 5 – :45 Max Strict Pull-ups ⁃ Score is lowest Cal Row
