WOD: “4RFT” -Mon 1.20.14
Skill: Deadlift 10, 8, 8, 6, 6 WOD: 4RFT 15 Power Cleans (135/95) 20 Bar Over Burpees (hips do not have to be extended)
Skill: Deadlift 10, 8, 8, 6, 6 WOD: 4RFT 15 Power Cleans (135/95) 20 Bar Over Burpees (hips do not have to be extended)
Sled Push Side Plank to Press TRX SJ Rope Slam Dumbbell Curl Tire Flip Rower Banded Lat Pulldown Sumo Squat Standing High Pull Round 1:
Skill: OHS (5×5) WOD: EMOM – 20 minutes Even Minutes: 5 Front Squats (135/95) – 3 Second decent, 1 sec ascent. (5 reps should take
Skill: Understanding the WOD The class will be broken up into groups of two or threes. Groups will start at different Stations. Each station is
Practice: Bentover Row 5 Bentover Row (135/95) 10 HRPU 15 Deadlift (135/95) 20 Full Crunches
Skill: Power Snatch For Time 20 KB Swing (55/30) 10 Wall Balls (20/14) 30 KB Swing (55/30) 20 Wall Balls (20/14) 40 KB Swing (55/30)
Skill: KB Cluster (one handed) WOD: 5 Min AMRAP 3 Left Handed KB Cluster (50/35) 3 Right Handed KB Cluster (50/35) 6 Box Over Burpees
10 Min AMRAP 2 Rope Climbs (15′) 10 Forward Facing Box Over Burpees (20″)
Bear Crawl Superman TRX Row Rope Slam Dumbbell Incline Row Tire Flip Negative Pull Up or Flex Arm Hang Shoot Through Farmer’s Walk Rower 2x