Thursday, 1-16-20
In teams of 3:
Row 6000 meters
Switch every 250 meters
Row as fast as possible
Partner 1 Rows
Partner 2 Planks
Partner 3 Holds Plate Overhead 45/25
SKILLZ
In teams of 3:
Row 6000 meters
Switch every 250 meters
Row as fast as possible
Partner 1 Rows
Partner 2 Planks
Partner 3 Holds Plate Overhead 45/25
SKILLZ
Single Leg RDL’s 4×8 Each Leg (Use a KB, 10-12 min to complete) 19.3 WODAPALOOZA Qualifier “DT” Ladder Ever 4 min Complete 3 rds of: 12 Deadlifts 9 Hang Power Cleans 6 S2OH *weights go up each 4 min* Rd 1- 95/65 Rd 2- 135/95 Rd 3- 155/105 Rd 4- 185/130 Rd 5- 205/145 (AMRAP…
Every 5 minutes for 25 minutes 5 Bench Press (as heavy as possible) 25 Toes to Bar/scale 35 weighted sit ups As many D/U’s in the remaining time
For time: 15-1 Hang Power Clean *6 Burpees between sets* *Weights start at 95/65 and incease each round by 10/5* *30 min Cap* Skill Work
12 min EMOM Min 1:3 Back Squats Min 2:12 Box Jumps FOR TIME 50 – 40 – 30 – 20 – 10 Wallball Shots 20/14 Weighted Sit Ups 45/30
Strength: Weighted Pull Ups 5X5 5RFT 5 Power Cleans 135/95 10 Front Squats 135/95 5 Jerks 135/95 10 Pull Ups
9 RFT 8 Deadlifts 7 Hang Power Cleans 6 Front Squats 5 S2O Every time you drop the bar, perform 3 bar-facing burpees at the end of the 9 Rds. 135/95 Skill: Hand Stand Work