Tuesday 1. 3 sets of : 5 wide grip pull ups 5 pull ups 5 Chin ups * use weight of needed 2. Work up to heavy Deadlift 3 . For Time 40 cal row 20 Deadlifts (315/205)
Categories Archives: Daily WOD
1. 50 DB Step ups 2. AMRAP x 15 minutes 15 Thrusters (95/65) 30 Double Unders 15 Burpee over bar 30 Double Unders
1. Work up to heavy hang squat clean 2. In partners each complete 12 burpee Box jump over 12 Power Cleans(185/125) 9 Burpee Box jump overs 9 hang squat Cleans (205/135) 6 burpee Box jump over 6 Squat Cleans (225/155)
1. 3 sets of Monster Walks x 50 feet(length of gym) 2. “Tabata” 20 sec on 10 sec off x 4 minutes each AAB Shuttle Run (50 ft out 50 ft back) Pistols KB Snatch
Wednesday 1. 3 sets 10 hollow rocks 10 superman 10 pull overs 2. EMOM x 8 minutes 1- 6 beat swings + 3 Toes to bar 2- 6-8 Strict HSPU 3. In partners complete 400m Overhead Carry 200 Double Unders 100 Ring Rows
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