Warm up
3 RDs
25 D/U
10 KBS
10 Box Step Ups
For reps-
8 min AMRAP
50 D/U 2:1
40 Sit-Up
rest 6 min
8 min AMRAP
12 Box Jumps 24″/20″
10 Deadlifts 225/155
8 Lat Burpee Over Bar
rest 6 min
8 min AMRAP
10 Alt. DB Snatch 50/35
5 Right Arm DB Thruster 50/35
5 Left Arm DB Thruster 50/35
5 Lat Burpee Over DB
Strength Front squat heavy double Wod 4 RFT 21 t2b 15 kbs 70/53 9 push press 115/85
“Nancy meets Karen” 5 RFT: 400m Run 15 OHS 95/65 30 Wall Balls 20/14 *Scale as needed*
10 min EMOM 1 Snatch @ 70% 10 KB Swings 53/35 15 Burpee Box Jump Overs (24/20) 20 KB Swings 15 Burpee Box Jump Overs 30 KB Swings 15 Burpee Box Jump Overs 40 KB Swings 15 Burpee Box Jump Overs 50 KB Swings 15 Burpee Box Jump Overs
W.O.D. – 3 R.F.T. 400m Run 15 Hang D.B. Squat Cleans 30 Double Unders The power of the mind, practice and the human body. The human body is a powerful machine, when you set your mind to using it. Imagine the confidence, control and practice those humans needed in order to perform such feats. When…
This is Benchmark week. Warm Up Annie…this is timed. Strength: 5 min EMOM 5 Front Squats All sets between 75-85% 9-11 Tribute WOD 11 Box Jumps 30/24 11 Thrusters125/85 11 Burpee C2B Pull Ups 11 Power Cleans 170/120 11 HSPU’s 11 KBS 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75…
15 min EMOM Min 1 – 10 Deadlifts 225/155 Min 2 – 12/10 AAB Cal Min 3 – 10 Seated DB Strict Press 12 min AMRAP: 10 Thruster 115/85 30 D/U 3:1