1. 3 sets of : Strict Press x 8-10 Single leg glute bridge x 10-12 2. 4 Rounds For Time 10 Deadlifts (275/205) 20 Wallballs/ Pullups *odd round wallballs even round pull ups
Categories Archives: Daily WOD
1. Every 2 minutes for 24 minutes 1- 20/15 cals on assault bike 2- 10 hang squat clean to thruster (95/65) 3-15 Burpee box jump over 4- suitcase carry 80m
1. Toes to Bar practice 2. Back Squat 5-3-1 5-3-1 Bulgarian Spli Squat 3 x 8 3. “Annie” 50-40-30-20-10 Double Unders Sit ups
1. 3 sets of : strict Pull up x 8 One arm bent over row x 8-10 side plank x 30 sec 2. In teams of two AMRAP x 15 min alternate rounds 10 push ups 10 Kb sumo deadlift high pull (55/35) 10 thrusters (5r/5l) 10 kb swing 10 shuttle runs (10 m out 10 back )
1. Deadlift 5-3-1, 5-3-1 2. AMRAP x 3 4 Power Clean (155/105) 8 Box Jump Over(24/20) rest 2 minute AMRAP x 3 4 Front Squat (135/95) 8 Burpee over Bar rest 2 min and repeat
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