Throat Punch Thursday 4-7-2022
STR: Week 1 of 9 Front Squats WOD:3 RFT:500/400m Row10 DBL DB Hang Power Cleans10 Back Squats10 Alt Back Rack Lunges
STR: Week 1 of 9 Front Squats WOD:3 RFT:500/400m Row10 DBL DB Hang Power Cleans10 Back Squats10 Alt Back Rack Lunges
WOD:“THE DROP OFF”AMRAP 10:200m Run12 Ring Rows10 DBL DB Push Press (50/35)8 Push-ups Rest 1:00 AMRAP 8:100m Run10 Ring Rows8 DBL DB Push Press6 Push-ups Rest 1:00AMRAP 6:50m Run8 Ring Rows6 DBL DB Push Press4 Push-ups
STR: Week 1 of 9 Deadlifts WOD:FOR TIME:50-40-30-20-10Double Unders 10-20-30-40-50Sit-ups6-6-6-6-6Deadlifts (80% of 3RM DL)
STR: Week 1 of 9 Push Jerk WOD:Every 3:30 for 4 Sets:15/12 Cal AB12 Burpees to 6” Target9 Shoulder To Overhead (65% of 3RM PJ) Rest remaining time.
PARTNER WOD:AMRAP 20:12 Burpees Over Bar6 Thrusters P1 completes full round, P2 performs max meter row. Switch
STR: Bench Press WOD:AMRAP 3: (x4)3 HR Push-ups4 Up Downs *Challenge: Burpees5 Ring Rows *Challenge: Strict Pull-ups Rest 1:00 Pick up where you left off.
STR: Snatch WOD:For Time:100 DUs 800m Run50 Box Jumps25 Hang Power Snatch50 Box Jumps800m Run100 DUs
STR: Leg work WOD:“THIGHNEL RICHIE”On a 12min running clock:5 Rounds:10 Burpees to 6” Target20 Wall Balls (20/14)Then,Max Cal AB in remaining time.
STR: Skill Work WOD:For Time:150/120m Row Every 1:30, including 0:00 complete:5 Pull-ups + 5 TTB
STR: Clean WOD:AMRAP 6:6 Hang Power Clean and Jerk40 DUs 100m Run Rest 1:30AMRAP 5:4 HPC&J30 DUs 100m Run Rest 1:30AMRAP 4:2 HPC&J20 DUs 100m Run