WOD: “Barbell Complex, 6 Round AMAP” -Mon 12.1.14
Skill: Strict Press to Hang Clean WOD: 6 Round AMAP Every 2:30 take a 1 min break At the beginning of each round
Skill: Strict Press to Hang Clean WOD: 6 Round AMAP Every 2:30 take a 1 min break At the beginning of each round
Skill: HSPU WOD: AMRAP 20 min cap 4 HSPU 8 KBS (70/50) 12 Goblet Squats (70/50)
WOD: For Time 21 Deadlifts (225/155) 9 Rope Climbs 15 Deadlifts 6 Rope Climbs 9 Deadlifts 3 Rope Climbs 35 min cap *At some point
Skill: 3RM Front Squat 5, 5, 3, 3, 3 WOD: 4RNFT, Max Effort 5 Unbroken Front Squats (135/95) 60 Double Unders (20 WJR) 5
Skill: Mobility WOD: Ladder 10-9-8-7-6-5-4-3-2-1 SDHP (95/65) Vertical Jumps Bentover Rows (95/65) Front Rack Lunges (95/65) 1 for 1 25 min cap
Skill: Hang Snatch Each Race is 4 minutes long and there will be a 2 min rest in between races. (34 minutes altogether) Partners can
Skill: Clean and Hang Clean 10 Round EMOM 1 Clean + 1 Hang Clean (2 reps per round) WOD: Fight Gone Bad Rower Toes
18 Box Overs (24/20) 180 Jump Ropes 18 3″ Deficit Chest to Deck Push Ups 180 Jump Ropes 18 Ground to Overhead (45/25) Plate 180
Skill: Rope Climb WOD: For Time of 21-15-9 25 min cap KB Press Left (45/30) KB Press Right (45/30) KB Weighted Crunch (45/30) KB
Skill: 3RM Back Squat (5,5,3,3,3) WOD: AMRAP 25 Minutes on the clock Buy in: 3 Rounds of 10 Banded Air Squats 8 Hip Band