THROAT PUNCH THURSDAY 7/20/23
STR: Front Squats WOD: FT: 15-12-9-6-3 FS (115/75) @>50% “UB” BFB *50m DBL KB FC (50’s/35’s) after each round TC: 22mins
STR: Front Squats WOD: FT: 15-12-9-6-3 FS (115/75) @>50% “UB” BFB *50m DBL KB FC (50’s/35’s) after each round TC: 22mins
STR: Clean & Jerks WOD: FT: 50 WB (20/14) (10’/9′) 30 GHD Sit Ups 50/40 Calorie Row 30 GHD Sit Ups 50 WB 20/14) (10’/9′) TC-20mins
STR: Deadlifts WOD: Part A: 3 Rounds: -15/12 AB -12 DL (185/125) *UB>@50-% -9 BJÖ (24/20) TC-8min *REST 3:00 Part B: FT: -27 BJO -36 DL -45/36 AB TC-9min
STR: Back Squats WOD: 4 sets: -300m Run -10 S2OH (135/95) *UB -5 RMU *UB *REST: 90s between sets TC- 5:00 per set
STR: DB BENCH PRESS WOD: AMRAP-30: -5 Strict Pull-ups -10 Hand Release Push-Ups -500m Run
STR: Front Squats WOD: 4RFT: -8 Bar Muscle Ups -15 Front Squats -30’ Handstand Walks TC: 15:00
STR: Snatch Complex C&J Complex WOD: AMRAP-15: -500m Row -15 Burpees over Rower -400m Run -15 Burpees over Rower
WEEK 3 STR: Back Squats WOD: EMOM 15: Alternating between, 1- 6 Clean and Jerks (-50%) 2- 12 Wall Balls (20/14) 3- 24 CrossOver Singles
DELOAD WEEK STR: Front Squats WOD: AMRAP 2 (x4): 200m Run 15 CTB Pull-ups ME Devils Press (50×2/35×2) in remaining time. Rest 2min between AMRAPs.
DELOAD WEEK STR: BENch Press WOD: 5 RFT: 50 DUs 7 Thrusters (135/95)