1. Back Squats 10-8-6-4-2 2. AMRAP x 5 minutes 600m run Max Kettlebell Swings rest 2 minutes AMRAP x 5 minutes 400m run Max Barbell Step ups (95/65)
Categories Archives: Daily WOD
1. Every 90 seconds for 12 minutes Jerk x 3 reps 2. In teams of 2 ,relay style 24-21-18-15 Cals on rower 15-12- 9 -6 Deadlifts (275/185) First partner completes round of 24/15, the nthe next partner goes
1. EMOM x 20 minutes 1- 10/7 cal Bike +10 Power Cleans 2-15 Wall Balls 3- 100m Sprint 4- rest 2. 3 sets of: Toes to Bar x 10 reps
1.AMRAP x 20 9 Handstand Push ups 12 Front Squats(135/95) 15 Burpee over Bar 30 Double Unders 2. 3 sets of: 10 Strict Pull ups 100ft Overhead Dumbell Carry
Friday 1. 5 Rounds of: 5 Tall Box Jumps 10 Pistols 100ftFarmers Carry 20 sec Static Ring Row Hold 2. For Time 100 Thrusters(95/65) *every minute 5 Burpees
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