Month: January 2019

38 Min AMRAP 15/10 Cal Bike10 Front Rack Lunges (95/65) (FB 135/95) 1 for 115 HRPU*5 Clean and Jerks (95/65) (FB 135/95)*increase load every round

Barbell Complex 5 Deadlifts + 1 Semi Squat Clean + 5 Front Squats = 1 set 6 sets, add weight each set if you can

OHS, Every 90s 10-8-6-4-2-1 Off Racks or Snatched Up Isabel 30 Semi or Squat Snatches (135/95) 12 min cap Partner Burnout 1 single arm push

45 Min Cap Rowling +/- = Equals the reps you perform of each HRPU Lunge Jumps (Split Squat Jumps) DB Thrusters (50/30) holding 2 Ring

Back Squats 3×5, 65%, Every min 3×3, 80%, Every 90s 3×1, 95%, Every 2 min 7 Min AMRAP 6 KB Goblet Squats (70/50) 9 KBS

Pull Ups, 4x 5-8 HSPU, 4x 5-8 Bentover ROw, 4x 8-10 Bench Press, 4x 8 @70% Every 90sec For Time, 12 min cap 30 Burpees

Back Squat, 7×7, 70%, every 2 minSprint intervals, 6 roundsEvery 3 minutes complete the following, 10 Bench Presses (115/75) (FB: 135/95)20 Split Squat Jumps (1

Deadlifts, 6×1, EMOM (without rounding your back) Pre-WOD, 4 roundsMin 1: 8 each leg, DB Bulgarian Split Squats Min 2: 5 Each, DB Plank RowsMin