Wednesday 1. 4 x 3 AMRAP 500/400m row Max alternating dumbbell squat Snatch (50/35) * rest 1 minute
Categories Archives: Daily WOD
Tuesday 1. Bench press 5×5 2. EMOM 4 Burpee over Bar + 2 Thrusters * add 10 lbs every minute until you fail , then come back down Starting weights (135/95) * scale weights to make it to 10+ total min
1. For Time 30 Deadlifts (225/155) 20 Front Squats (205/135) 10 Clean and Jerks (185/125)
Thursday 1. 3 sets of Barbell row x 8-10 Ring dips x 6-10 L- sit pulses from floor x 15-20 2. Every 3 minutes for 12 minutes Row 200m 10 Burpee Box jump overs
Wednesday 1. AMRAP x 20 with a partner Partner 1 runs 400 m Partner 2 is performing 10 dumbbell Snatch (70/50) 10 front rack reverse Lunge with dumbbell x this is an AMRAP
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