WOD
STRENGTH
find your:
- 3 RM sumo deadlift
WOD
3 rounds
- 500 / 400m row
- 12 deadlift
- 21 box jumps
STRENGTH
Work on complex of
- some snatch
WOD
5 rounds
- 6 hang power snatch 42.5/30
- 9 push press
- 12 back rack lunges
PARTNER ENDURANCEWOD
30 rounds – you go, I go
- 7/5 cal bike
- 5 thruster 30/20
- 2 wall walks
STRENGTH
Every 2’ for 6x
- 5 back squat
WOD
15’ amrap
- 10 goblet squats 24/16
- 10 burpee over the KB
- 10 kb swings
- 10 t2b
STRENGTH
Work 15’ on complex of
- 2 hang high pull
- 1 hang snatch
WOD
9’ amrap
1-2-3-4-5-…
- hang squat snatch 50/35
2-4-6-8-10…
- box jump over
STRENGTH
Every 1’30’’ for 8x
- 16 pistols
- 1’ plank hold
WOD
6 rounds
- 5 db hang squat clean 2×22.5/2×15
- 10 t2b
- 35 double unders