1. Front Squat work up to a heavy Pause Squat( 5 sec pause in the bottom) 2. For time 5-4-3-2-1 Clean (205/135) *100m run between rounds
Categories Archives: Daily WOD
1. In partners alternate rounds, each completes 3 50ft suitcase carry(R) 10 one arm bent over row 50ft suitcase carry(L) 10 one arm bent over row 16 one arm kettlebell swing(8R/8L) 2. For Time 18-15-12-9 Toes to Bar 36-30-24-18 Push ups
1. Push Jerk 2RM 2. 3 Rounds For Time 50 Double Unders 25 Wall Balls 15 Deadlifts (225/155)
20 rep Max * bar cannot be racked during your set. This is our first week, so choose a conservative weight 2. For Time 20 Bar Facing Burpees Chin over Bar hold- accumulate 2 minutes 20 Bar Facing burpees L-Sit- accumulate 2 minutes 20 Bar Facing Burpees
1. 2 Power Cleans+ Jerk 12 minutes work up to heavy set 2. “DT” 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Shoulder to Overhead
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