WEIGHT VEST SATURDAY 5-8-2021
PARTNER WOD:20 RFT:1 Rope Climb5 Burpees200m Run -Partner 1 completes a round, Partner 2 bikes for calories. Switch after each round.-If you have one, wear a weight vest.
PARTNER WOD:20 RFT:1 Rope Climb5 Burpees200m Run -Partner 1 completes a round, Partner 2 bikes for calories. Switch after each round.-If you have one, wear a weight vest.
STR: Back Squats WOD:AMRAP 12:4-6-8-10-12-14-16-18-20 etc…Wall BallsHSPU Toes To Bar
STR: Deadlifts WOD:“Lucha Libre”For Time:4 Rounds:5 Deadlifts (225/155)7 Strict Pull-ups 10 Box Jumps (30/24) Rest 2:00 4 Rounds:5 Deadlifts (275/185)7 Pull-ups 10 Box Jumps (24/20)
WOD:5 Rounds for Quality:15 Barbell Hang High Pulls (21X1)20 Barbell Hollow Body Flutter Kicks*L/R = 1 Rep 10-15 Ring Skull Crushers 50’ SA KB OH Walk*Switch Arms Halfway
STR: Push Press WOD:12 Rounds (:20/:10) :Alternating between,1- Alt DB Push Press * one DB in front rack, while pressing other DB2- Single DB Goblet Hold FWD Lunges3- AB Fast Pace-1 Round = All 3 movements complete.
STR: Clean WOD:For Time:3000/2500m Row**Every 1:30 (not including 0:00), complete 6 DBL DB Front Rack Step-ups
PARTNER WOD:20 RFT:1 Strict Pull-up2 Burpee Box Step Overs3 Air Squats-Partner 1 completes a full round, while Partner 2 hangs from the bar. Switch.-If you have one, wear a weight vest.
STR: Back Squats WOD:1- EMOM 6:12/10 Cal AB 1:00 Rest 2- 4 RFT:200m Run20 Goblet Squats
STR: Push Press WOD:AMRAP 3 (x4):4 STOH10 Toes To BarRest 1:00-Pick up where you left off.
STR: Strict Pull-ups WOD:“The Latman Rises”For Time:5-7-9-11-13-15-17Russian KBS (70/53)Pull-ups *Burpees*CTB Pull-ups Optional