SH!T SHOW SATURDAY 7-31-2021
PARTNER WOD:For Time:100/80 Cal AB100 Alt DB Snatches40 Synchro Burpees80/60 Cal AB80 Alt DB Snatches30 Synchro Burpees60/40 Cal AB60 Alt DB Snatches20 Synchro Burpees-Split reps as needed.
PARTNER WOD:For Time:100/80 Cal AB100 Alt DB Snatches40 Synchro Burpees80/60 Cal AB80 Alt DB Snatches30 Synchro Burpees60/40 Cal AB60 Alt DB Snatches20 Synchro Burpees-Split reps as needed.
STR: Strict Pull-ups WOD:AMRAP 7:10 Pull-ups10 Deficit Push-ups20 Sit-upsRest 2:00AMRAP 5:7 Pull-ups7 Deficit Push-ups14 Sit-upsRest 2:00AMRAP 3:5 Pull-ups5 Deficit Push-ups10 Sit-ups-45/25 Plate Deficit
STR: Front Squats WOD:For Time:15-10-5Front SquatsBack Squats-After each round, complete 75 DUs
WOD:AMRAP 16:16 TTB8 Alt Front Rack Lunges:30 Front Rack Hold8 Alt Front Rack Lunges
STR: Deadlift WOD:5 RFT:200m Run12 Bar Facing Burpees 5 Heavy Deadlifts (75-85% of 3RM)
STR: Strict Press WOD:3 Sets:12-9-6STOHBox Jump Overs-Rest 2:00 between sets.
PARTNER WOD:AMRAP 15:30 DUs *SUB: 60 Singles3 Hang Power Snatch3 OHS-P1 Runs 200m, while P2 performs AMRAP. Switch when P1 returns from run and picks up where P2 left off. Rest 3:00 OPTIONAL STR:In 12min,-Build to a heavy Snatch complex2 Hang Power Snatch + 2 OHS
STR: Bench Press WOD:“TABATA”8 Rounds Each: (:20/:10)TABATA 1 – DB Floor PressTABATA 2 – DB Suitcase LungesTABATA 3 – Sit-ups-Rest 1:00 between each full Tabata.
STR: Sumo Deadlift WOD:Every 3min for 4 Sets:25/20 Cal AB + Max KB Sumo DLHPRest 1:30
WOD:For Time:1000m/800m Row80 Burpees60 Pull-ups 40 Box Jumps (taller height)500/400m Row40 Up Downs30 Ring Rows20 Box Jump Overs