1. 5 sets of 5 box Jumps (30/24) 3 back squats 80%+ 10/8 cal row 5 Kb Cleans * rest 90sec
Categories Archives: Daily WOD
1. 3-5 sets of 2 Strict Pull ups 4 chest to bar pull-ups 6 Kipping Pull ups 100m recovery jog 2. 3 sets of AMRAP x 3 minutes 400m run Max rep Strict press (115/75) Rest 2 minutes
Wednesday 1. EMOM x 4 High hang clean +hang clean @50-60% Every 2 minutes for 10 Clean 80%+ EMOM x 4 Clean pull x 3 @ 95%+ 2. With a partner AMRAP x 5 minutes 4 renegade rows * the other partner must be holding a double KB front rack
Tuesday In Partners 3 Rounds each alternating Rounds 7 DB thruster 50/35) 7 Toes to Bar 7 Burpee Box jump overs 100 /75 cal bike (shared) 3 Rounds each again 100 cal row 3 Rounds each
Friday 1. In ten minutes work up to heaviest Clean pull+ power clean + Push Press+ Push Jerk 2. For Time 15-12-9-6-3 Clean and Jerks (135/95) Burpee over Bar
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