Wednesday, 2-1-17
Strength: Weighted Push Ups 5X3 Partner Wod 40 Burpee Box Jump (20″) 30 Power Clean and jerks (155/105) 40 Cal Row 40 C2B Pull Ups 40 Cal Row 30 Power Clean and Jerks (155/105) 40 Burpee Box Jumps *Share reps as needed
Strength: Weighted Push Ups 5X3 Partner Wod 40 Burpee Box Jump (20″) 30 Power Clean and jerks (155/105) 40 Cal Row 40 C2B Pull Ups 40 Cal Row 30 Power Clean and Jerks (155/105) 40 Burpee Box Jumps *Share reps as needed
Annie 50-40-30-20-10 D/U’s Sit Ups 30 min EMOM 2 Back Squats @80%
Skill: the kip AMRAP 15 10 Snatches (95/65) 10 Ring Push-Ups 10 K2E 10 Box Jump Overs (20 in)
5 Rounds 1:00 – Strict Pull-Ups 1:00 – T2B 1:00 – Row for Calories 1:00 – Floor Presses (135/95) 1:00 – Rest
3X 50 D/Us Every time you break 5 burpees. Teams of 3 AMRAP 7 Deadlifts 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Front Squat 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps…