WOD:
18 Minute AMRAP
Round 1
12 Bar Muscle Ups
12 Snatches 135/95
400m Run
Round 2
9 Bar Muscle Ups
9 Snatches 155/105
400m Run
Round 3
6 Bar Muscle Ups
6 Snatches 185/135
400m Run
Round 4
3 Bar Muscle Ups
Max Snatches in the remaining time 205/145 Score is total reps completed *The run equals 1 rep if completed
Skill:
Handstand practice. If you have HSPU or HS Walk challenge yourself with something.. Deficit HSPU or strict.. you choose.
6 Min AMRAP- 10 t2b 5 OHS 115/85 Rest 3 Min For Time: 800m Run 60 KBS 53/35 50 Sit up 40 Burpee Box Jump Overs 30 Power Clean 115/85 20 HSPU 800m Run
With a Partner: Three rounds of: 30 Wall ball shots, 20/14 pound ball 75/45 pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75/45 pound Push press, 30 reps Row 30 calories 30 Push-ups Body weight Front squat, 10 reps no rack Partiton Reps anyway you would like
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. 6 min EMOM Even- 4 Split Squat w/DB’s (each leg) Odd- 10 Alt DB snatch Loredo 6 RFT: 24 Air Squats 24 push ups 24 walking lunge 400m Run *35min cap* U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd…
Weightlifting 4×15 Reverse Hypers 4×10 Glute bridges (both legs) 4×8 hip thrusts, weighted if wanted E2MOM for 10 min- Deadlift 10 @ 50% 10@ 60% 8@ 60% 6@ 70% 6@ 75% of 1RM 5 min AMRAP 10 Hollow Rock 10 Push Up rest 2 min 5 min AMRAP 10 Walking Lunges 10 Front Squat 95/65…
Strength/Skill – 1 RM Strict Press WOD 7 min AMRAP 10 wipers 10 Power Snatch Rest 1 minute 7 min AMRAP 10 Pull-ups 10 Back Squats (taken from the ground) Rx – 95/65 Advanced – 75/55 Beginner – 55/45
Every 1:30 for 8 sets (12min) 1 Heaving Snatch Balance + 2 OHS + 1 Power Snatch Inceasing weight 5 RFT 15 Power Snatch 75/55 21/15 Cal Row *13 min Cap* 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets. Test yourself — Accumulate 1:30 in an…