Strength:
Deadlift
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
2 @ 90%
-Partner WOD-
AMRAP 20:
Partner 1: 500m Row
Partner 2: AMRAP:
12 OH Plate Lunges
12 Box Jumps
12 Pull Ups
* Partner 1 Rows, while Partner 2 does AMRAP. When P1 is done with their Row, Partners switch, and P1 picks up where P2 ended in AMRAP
Skill: Power Snatch + Snatch Push Press + OHS + Heaving Snatch balance + Snatch Balance X 5 3RFT 1 min each: Row for calories KB swings 53/35 Box Jumps 24/20 Thrusters 75/45 Sit ups Rest 1 minute
Beep Test: EMOM 4-7 Thrusters 75/55 4-7 Pull Ups 4-7 Burpees Pick a number and stay with it. When you cannot complete all the reps in the minute you are done. Strength/Skill: 1 Push Press + 1 Push Jerk…. work to a heavy single.
Strength: 6×3 Thruster (from a rack) *all sets at @45% of 1rm Front Squat* WOD: 21 Handstand Pushups, 21 Ring Dips, 21 Pushups 30/20 Calorie Row 15 Handstand Pushups, 15 Ring Dips, 15 Pushups 30/20 Calorie Row 9 Handstand Pushups, 9 Ring Dips, 9 Pushups 30/20 Calorie Row
Snatch Grip Deadlifts 15 Min to work up to a heavy 3 2 rounds 15 Bar Muscle Ups 30 Deadlifts 225/155 60 Wall Balls 20/14
GYM IS CLOSED THIS MORNING. I WILL CALL THE AFTERNOON BY 3PM. STAY WARM AND BE SAFE. FOR THOSE OF YOU WHO REALLY WANT A WORKOUT, I HAVE EXTRA SHOVELS AT MY HOUSE…;)
Strength: Power Snatch + Hang Sq. Snatch 2 PS+1 HSS x 6 15 Min to build to a heavy complex 5RFT- 500m Row 400m Run 30 D/U *25 min Cap* “