Monday 1. Teams of 3 on person working at a time 150 cals on bike 125 Toes to Bar ( while one person is hanging ) 100 one arm Overhead Squats (50/35)
Categories Archives: Daily WOD
Friday 1. With a continuously running clock 0:00-5:00 Work up to heavy Clean and jerk @ 6:00 “Fran” 21-15-9 Thrusters (95/65) Pull ups @ 14:00- 20:00 Max clean and jerk
Thursday 1. AMRAP x 3 min 21 cal row 21 Deadlifts (185/125) Max rep Burpee over Bar Rest 3 minutes AMRAP x 3 minutes 18 cal row 18 Deadlifts (225/155) Max rep Burpee over Bar Rest 3 minutes AMRAP x 3 minutes 15 cal row 15 Deadlifts (275/185) Max rep Burpe ... Continue Reading
1. AMRAP x 12 minutes 3 muscle ups 2 Squat cleans (185/125) 3 muscle ups 4 Squat Cleans 3 muscle ups 6 Squat Cleans 3 muscle ups 8 Squat Cleans ………
1. For Time 30/20 cal row 30 Thrusters (95/65) Time cap = 4 minutes 2. 3 sets of Bent over Barbell row x 6-8 Dumbell bench press x 8-10 L- sit x 20-30 sec
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