STR: Deadlifts WOD:AMRAP 6:2,4,6,8 etcDeadliftsWall BallsUp DownsRest 2:00Restart back at 2 repsAMRAP 6:2,4,6,8 etcDeadliftsWall BallsUp DownsGoal: match or beat your first score!
STR: Push Press WOD:“COWABUNGA”E3MOM 15: (5 SETS)10 Push Press15 Push-ups20 Box Jump OversGoal: 2:00-2:15 to complete.
STR: Front Squats WOD: For Time: 30-20-10* Front Squats KBS *Complete a 400m Run after each round.
STR: Hang Power Snatch WOD:AMRAP 12: 6 Bar Facing Burpees 8 Hang Power Snatch 10/8 Cal AB or 200m Row Goal: 4-6 Rounds
Anna’s BDAY WOD: Happy 41st Birthday! 7 RFT: 4 Curtis Ps (1 Curtis P = 1 Power Clean + 1 Right Lunge + 1 Left Lunge + 1 Push Press) 19 DUs or Singles 7 Weighted Sit-ups (DB on chest) 9 Box Jump Overs (24/20) Then, Cash Out: 41 Birthday Burpees!
STR: Hang Power Cleans WOD: AMRAP 14: 21/16 Cal Row or 200m Run or 15/12 Cal AB 15 Tuck Ups 9 HPC
STR: Bench Press Kelly’s BDAY WOD: Happy 41st Birthday! AMRAP 7: 200m Row 19 Single Arm DB Push Press (switch arms as needed) REST 2:00 AMRAP 7: 200m Run 7 Goblet Squats 9 Russian KBS Immediately into, 41 Birthday Burpees (TC: 4min) Total Time: 20min -DB and KB weight should be light, allowing you to […]
STR: Deadlift WOD: EMOM 6: Alternating between, 1- 10 Deadlifts 2- 8 Up-Down Box Jumps REST 2:00 AMRAP 6: 5 DL (heavier weight) 7 Burpees 9 Box Jumps
STR: Push Press WOD: AMRAP 2: Max DUs or Practice DUs -If this is too challenging, do 1:00 jump rope practice, 1:00 cardio of choice (AB, Row, Run) Immediately into, EMOM 8: Alternating between, 1- :45 Push Press 2- :45 Plate GTOH -Goal: stay consistent on reps. Immediately into, AMRAP 2: Max DUs or Practice […]
STR: Front Squats WOD: AMRAP 10: 3 Front Squats 3 Toes To Bar 6 FS 6 TTB 9 FS 9 TTB … ETC. ADD 3 Reps after each round. -Front Squat should be light and unbroken. -Goal: make it to Round 15-18.
