8 min. E.M.O.M. – Even Minute – 2 rope climbs Odd Minute – 4 wall walks EMOM starts @ 10 mins past hour 15 min.A.M.R.A.P. 5 – Man Makers 10 – Hang Power Cleans 15 – Air Squats AMRAP starts @ 25 mins past hour Strength/Skill – 5 x 3 Bench Press Strenght/Skill starts at…
Strength/Skill -5×3 Back Squat (heavy) 13 min A.M.R.A.P. 8 Burpees over the bar 10 Deadlift 135/95 12 Box Jumps 24/20
Strength/Skill – Push Press Waveload: 5-4-3, 5-4-3 AHAP *Rest 2-3 min. between sets. 5-4-3 is the rep scheme. Add weight as sets decrease. Waveload – Waveloading is when the load lifted rises and/or falls from set to set. The purpose of wave loading varies, but in essence it involves changing the stimulus more quickly (from…
3 R.F.T. ___________ 30 yd. 20 yd. 10 yd. Shuttle 25 K.B. S.D.H.P. 53/35 15 Floor Presses 135/95 20 K2E 10 Front-Racked Alternating Reverse Lunges 135/95 Same bar for Lunges and Floor Press
Happy Fourth of July Partner WOD 15 min AMRAP 150 Med Ball Cleans 20/14 with remainder of time you and your partner Row as many meters as you can. One works one rests. rest 3 min 12 min AMRAP 150 Push Presses 115/75 remainder of time do as many rope climbs as you can. One…