Strength: Deadlifts 6X5 Increasing Weight 4 Rounds: 25 DB Snatches 45/30 20 Burpees 15 Push Jerks (135/95)
Next hero wod Thursday!!! Chelsea 30 min EMOM 5 pull ups 10 push ups 15 air squats Back squat Work up to a heavy triple.
Partner WOD – 250 D/U’s 200 Push Presses 75/45 150 Sledge Hammer Swings 100 Pull-ups 50 Tire Flips (as a team) One partner runs 400m while the other works. Proper attire if cold.
No 5AM today!! 12 min Alt EMOM: Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (For Both Lifts) 5 min AMRAP: Buy-In: 100 D/U Immediately Into… 12 Hang Snatch 75/55 4 Burpee Box Jump Overs 24/20 Rest 5 Minutes 5 min AMRAP: Buy-In: 100 D/U…
Strength/Skill – Snatch High Pulls 5 x 3 TnG “Christine” Three rounds for time: Row 500m 12 Deadlifts, bodyweight 21 Box jumps, 20″
Strength/Skill – Push Press, Push Jerk, Split Jerk DO NOT MAX OUT. Don’t go heavier than 80% Five rounds of: 100 meter Sprint Clean & jerk, 1 rep Max reps Muscle-up