1 AMRAP for 6 minutes Back Squat @ 80% @ 10:00 mark 50 Burpee Step overs @ 20:00 mark Alt. D-bell snatch 30-20-10 Pull up 15-10-5
Categories Archives: Daily WOD
1. 3 Sets of: 20 sec Hanging L-Sit 10 V- ups 10 Superman 6 Strict Toes to Bar 2. EMOM for as long as you can complete the work on the minute: Min 1 – 5 Push up +2 Kb swing Min 2- 5 Push up + 4 Kb swing Min 3- 5 Push up + 6 Kb swing Min 4 – 5 P ... Continue Reading
1. In Team of two AMRAP for 16 minutes : 3 Deadlift 365/225 9 Bar Facing Burpee 20m Kb Front Rack Carry 2. Tabata Hallow Rocks or Hold 3. Optional – IRON SCAP
1. 4 sets of : Seated Shoulder Press x 4-5 reps *increase from last week Pistols x 12 reps(6 each leg) 2. 3 Rounds For Time 15 Wall Ball 30 du 15 Med Ball Clean 30 du
1. Work up to a heavy but not max clean 2. EMOM until you can not complete the ladder Min1 – 4 Burpee over bar+ 1 Squat Clean 115/75 Min 2- 4 Burpee over bar+ 2 Squat Clean Min 3- 4 Burpee over bar+ 3 Squat Clean 3. 100 Russian Twists
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