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STRENGTH: BACK SQUATS
12 MIN EMOM: 3REPS STARTING @50%, ADDING 10LBS EVERY MIN
20 AMRAP
5 OVER HEAD SQUATS
10 DIPS
15 BURPEES
200 M RUN
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 20m Handstand Walks….can’t do it? Get a partner to walk with you. Handstand wall walks Handstand holds 5.R.F.T. 2 Rope Ascents 6 Renegade Rows 10 D.B. Thrusters
Body Building: 15 min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 5 Plank Circles with a partner complete: 10RFT 250m Row 20 Weighted Walking Lunge w/1 DB 50/35 15 Wall Ball 20/14 10 KBS 70/53 *25 Min Cap*
Strength: 12 min EMOM: 5 Deadlifts @75% 5 weighted strict Pull Ups Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% Every 90 sec for 5 sets 5 reps at 75% of 1 RM 10 T2B 20 Alt Lunges 30 Box Jumps 40 Sit Ups 30 Box Jumps 20 Lunges 10 T2B
2RDs 10 DB Strict Press 10 Squats 10 KBS 5 Min EMOM 5 StrictPress rest 1 min 5 Min EMOM 2 Pause Split Jerk (2 second pause in dip, 2 second pause in catch) rest 1 min 7 Min Build to heavy Split Jerk 5 RFT 21 Wall Ball 20/14 18 Alt. DB Snatch 50/35…
Partner Row 2000m 22 min to Complete 4×10 Arnold Press 3x1min Hollow Body Hold 4×8 lat shoulder raises 4×20 DB Shrugs 4×10 front shoulder raises 3 RFT 400m Run 20 OHS 115/85 15 min Cap
Strength: Strict Press 5×3 Ascending Weight Push Press w/pause at dip 6×2 Ascending Weight 12 Min Running Clock: 0:00-3:00 AMRAP 3 Deadlifts 315/205 3 Bar Facing Burpee 3:00-5:00 Rest 5:00-8:00 AMRAP 5 Deadlifts 275/185 5 Bar facing Burpee 8:00-10:00 Rest 10:00-12:00 AMRAP Bar Facing Burpee *These are sprint type wods*