Complete the following as fast as possible (as a team): 500 Calories Rower 400 Jump Ropes 300 Wall Balls (20/14) 200 DB Cleans (40/30) 100
Strength/Skill: Strict HSPUs, 5 x 5, EMOM FB – hold 20 seconds in handstand after 5th rep WOD: 7 round EMOM 10 T2B (FB –
Strength/Skill: Clean & Jerk 5 x 1, every 90 seconds WOD: Pyramid Chipper Get through as much as you can in 3 minutes: 30 SSJs
Strength/Skill: Deadlifts and Pullups Every 3 minutes for 3 total rounds: 3 DL @ 85% Max Pullups without dropping from bar WOD: 30 minute Partner
Strength: Back Squat, 3 x 3 @ 70%, every 90 seconds 2 min rest 7 min AMRAP: 9 Box Jumps (30/24) 15 KB swings (70/50)
Warmup: with an empty barbell 3 rounds of: 7 stiff leg Muscle Snatches 7 Behind the neck presses 7 Overhead squats Strength/Skill: 12 minutes to
There are so many missing details. We will discuss before class. Part 1: For Time 500 Meter Row (550-600) 40 Air Squats (Squat Jumps, Goblet
Strength/Skill: Clean Pauses, 6 x 1, every minute Pause at knee + Pause at hip + Hip Hang Clean WOD: AMRAPs 6 minute AMRAP: Buy
Strength/Skill: Strict HSPUs, 3 x 8, every 2 minutes KOB & TOB try a deficit WOD: AMRAPs 8 minute AMRAP of 10 HSPUs (3″ deficit)
Strength/Skill: Deadlifts, 4 x 2 singles, every 90 seconds 3 – 5 second negative WOD: 25 minute AMRAP 15 T2B 10 Pistols, alternating 1 for
