1. 10 minutes build to heavy Thruster 10 minutes build to heavy OH Squat 2. For Time 21-15-9 Overhead Squat (95/65) Toes to Bar Rest 5 minutes 21-15-9 Thrusters (95/65) Double Unders 4x
Categories Archives: Daily WOD
1. Back Squats 5 @ 65% 4 @ 75% 3 @ 80% 2 @ 85% 1 @ 90% 8 @ 75-85% 2. AMRAP for 12 minutes 20 Walking Lunges with Overhead Plate (45/25) 15 V-ups 10 Pull ups
1. 4 sets of: Bench Press x 8 reps Bent over row x 8 reps *perform with two bars as a super set 2. With a Partner AMRAP for 7 minutes: Max reps Man Makers Rest 3minutes With a Partner AMRAP for 7 minutes: Max distance farmers carry
400m Run 10 Hang Cleans (135/95) 15 Burpee Over Bar 50 Double Unders
Tuesday 1. 3 sets of: One legged Deadlift x 6-8 Supine Ring Row x 10-12 Plank x 60 seconds 2. EMOM for 12 minutes 1- 45sec. Dumbell Push Press 2- 30sec. Box Jump Overs 3- 45sec. Kettlebell Swings
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