7RFT 15 KB Swings (50/35) 20 Weighed Jump Ropes 15 Power Cleans (95/65)
Skill: Front Squat 5-5-3-3-3 20 Min AMRAP Partner A: 5 Front Squats (185/115) 8 Alt D Snatches (50/30) 11 Box Jumps (24/20) Partner B: 60 Second Plank On person works on the AMRAP while the other planks. When the plank is over the partners switch and pick up where the other left […]
Skill: EMOM Shoulder to Overhead 3 Reps WOD: AMAP Burpees With 4 minutes on the clock complete: 20 Goblet Squats (50/35) 20 Weighted Crunches (35/15) 20 Shoulder to Overheads (115/75) With the remaining time from the 4 minutes complete as many as possible Burpees until the 4 minutes runs out Rest 90 seconds […]
Buy In: 500 Meter Row Then 3 Rounds of: 10 Power Cleans (135/95) 10 Bar Over Burpees Then 3 Rounds of: 15 KB Swings (50/30) 15 KB Step Overs (20″)
Person A: 100 Double Unders 50 Pull Ups 100 Lunges holding slam ball (30/20) 50 Weighted Crunches (45/25) 100 Slam Balls (30/20) 50 Weighted Crunches 100 Lunges holding slam ball 50 Pull Ups 100 Double Unders Person B: Holds plate overhead
Skill: Snatch EMOM – 10 minutes (change weight every two minutes) Minutes 0 , 1 – 5 snatches Minutes 2, 3 – 4 snatches Minutes 4, 5 – 3 snatches Minutes 6, 7 – 2 Snatches Minutes 8, 9 – 1 Snatch If you are working on form then just do 5 snatches every […]
For Time 20 – 15 – 10 Shoulder to Overhead (115/75) Box Jump (24/20) SDHP (115/75) Full Crunch KB Swing (70/45) Cash Out: Max Plank Hold
Skill: Clean 10 MIN EMOM Barbell Complex 1 Power Clean 1 Squat Clean 2 Front Squats NO REGRIP Rest until the 12 min mark 15 Min AMRAP 12 Front Squats (95/65) 12 HRPU 24 Double Unders (72 Singles)
Burpee Broad Jump Squat Jump TRX Row Rope Slam Curl to Press Tire flip/Slam Ball ( one person on tire flip, the other on slam ball) Bench Press (make sure the arm extenders are out) – One bar at 65#, the other at 95# Burpees KB Front Squat Rower Full Crunch with med ball 1x […]
EMOM for 20 Minutes Even Minutes: (0,2,4,6,8,10…18) 5 OHS Squats (135/95) 10 Bentover Rows (135/95) Odd Minutes:(1,3,5,7,9,…19) 10 Deadlifts (135/95) 5 Push Presses (135/95) *same weight for all exercises
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