1. Front Squat Work up to a Heavy Pause for 3 seconds 2. “Helen” 3 Rounds For Time 400m run 21 Kettle bell Swings (55/35) 12 Pull ups
Categories Archives: Daily WOD
1. Every 4 minutes for 28 minutes Row or Assault bike 16/13 cals 5 Deadlifts (315/205) 10 Burpee Box Jump Overs
1. Jerk 4 x 3 2. With a Parter Alt. rounds AMRAP x 12 minutes 10 Dumbell Snatches (70/50) 2 Shuttle runs ( 20m out , 20m back is 1) Rest 1 minute AMRAP x 5 minutes Max rep Hand Release Push up *only one partner working at a time
1. High Hang Clean + Hang Clean Work up to heaviest weight 2. EMOM x 12 minutes 1- 10 Thursters (95/65) 2- 20 Double Unders + 3 Bar Muscle ups
1. 4 sets of: Single Arm Floor Press x 10 Supine Ring row x 10-12 Side Plank x 30 sec 2. “Diane” 21-15-9 Deadlifts (225/155) Handstand Push ups
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