Throat Punch Thursday 10-15-2020
STR: Clean WOD:TABATA (8 SETS)::20 work/:10 restAB OR ROW 1:00 Rest EMOM 5:30 DUs or 60 Singles5 HPC+OH 1:00 Rest TABATA (8 SETS)::20 work/:10 restAB OR ROW
STR: Clean WOD:TABATA (8 SETS)::20 work/:10 restAB OR ROW 1:00 Rest EMOM 5:30 DUs or 60 Singles5 HPC+OH 1:00 Rest TABATA (8 SETS)::20 work/:10 restAB OR ROW
STR: Bench Press WOD:4 RFT:20 Back Rack Lunges20 Up Downs Over Bar20 DB Weighted Sit-ups
STR: Deadlifts WOD:For Time:600m Run30/25 Cal Row30 Deadlifts*400m Run20/15 Cal Row20 Deadlifts*200m Run10/8 Cal Row10 Deadlifts**Deadlift weight increases after each set.
STR: Strict Press WOD:E3MOM for 15 (5 SETS):25 WB20 TTB
WOD:“Brett Forte”For Time (w/ a partner)400m Run (together)Then,4 Rounds:40 MedBall Lunges (20/14)14 Devil Press (50s/35s)70 HPC (85/55)41 Strict PressThen,400m Run (together)-One partner works at a time. Split reps as needed.
STR: Strict Press WOD:10 RFT:10 Up Downs10 Push-ups10 Sit-ups
STR: Back Squats WOD:“Painkiller”5 SETS:On a 2min clock:8 Thrusters8 TTBIn remaining time:Max Cal Row-Rest 1:00 between sets.
STR: Clean WOD:AMRAP 12:7 Power Cleans *21 Pull-ups SUB: 32 Ring Rows63 DUs SUB: 156 Singles*Moderate weight.
STR: Press WOD:For Time:40-30-20-10Push Press30-20-10-5Box Jumps15-15-15-15Burpees
STR: Deadlifts WOD:EMOM 4:12/10 Cal AB or 15/12 Cal RowInto,EMOM 3:10 Deadlifts*Into,EMOM 4:12/10 Cal ABInto,EMOM 3:10 Deadlifts*athletes weight choice. should be moderate-heavy to heavy.