Weighted Lunges 4X16
Front Rack, Back Rack or Overhead
Part 1:
In partners:
Find a Heavy 5rep Clean and Jerk
Part 2:
5min AMRAP
Clean and Jerk (use the load above)
Rest 2 min
5min AMRAP
Clean and Jerk (50% of that load)
* Each person can perform no
more than 5 reps in a row
before switching
Partner WoD Row 1000 Meters AMRAP 1 – Wall Climbs while partner rows Run 800 Meters AMRAP 2 – 1 Burpee/3 Wallball Sets – 20/14 @ 10’/9′ Target while partner rows Row 1000 Meters AMRAP 3 – Wall Ball Sit-ups 14/10 while partner rows *The first round is simple, one partner rows, the other performs…
For time- 100 Wall Balls 20/14 80 Sit up 60 Weighted Walking Lunges 45/30 40 DB Snatches 45/30 20 Man Makers 45/30
Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM AMRAP in 20 minutes: 5 Muscle Ups 50 Double Unders 100′ Sled Push 90/50
5AM class today! Open WOD 14.4 14 Min AMRAP 60 Cal Row 50 T2B 40 Wall Balls 20/14 30 Cleans 135/95 20 M/U’s Strength: 5 X 3 Box Squats Between 83-93% of 1RM
Strength/Skill – S.D.H.P. Tabata 1 Alternating – Mountain Climbers & KB Power Snatch Rest 2 mins Tabata 2 Alternating – S.D.H.P.’s & Box Jumps
Strength/Skill – Push Jerk 3 x 3 75%, 75%, & 80%. Concentrating on pushing under the bar, NOT JUMPING. Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 115/85-lb. deadlift, 8 reps 8 chest-to-deck push-ups From 3:00-6:00 2 rounds of: 115/85-lb. deadlift, 10 reps 10 chest-to-deck push-ups From 6:00-9:00 2…