STRENGTH : 8 Rounds FQ (x:60s-90s)
- 4 Rounds of 2 Push Jerks (80%-85%)
- 4 Rounds of 1 Push Jerk (90%-95%)
WOD : For Time!
- 40/32 Cal Bike
- 80 Burpees to Target
- 120 Squats to Target
- 160 Double Unders
STRENGTH : 8 Rounds FQ (x:60s-90s)
- 4 Rounds of 2 Push Jerks (80%-85%)
- 4 Rounds of 1 Push Jerk (90%-95%)
WOD : For Time!
- 40/32 Cal Bike
- 80 Burpees to Target
- 120 Squats to Target
- 160 Double Unders
WOD : 4 Rounds For Time!
- 15 Hang Power Cleans (95/65)
- 15 Push Ups +(HSPU) ++(strict)
- 200m RUN
- 10 Thrusters (same) s(75/55) +(115/80)
- 10 Pull Ups +(C2B) ++(5 BMU)
- 200m RUN
STRENGTH : 5 Rounds E2.5MOM
- 5 Back Squats ( @ 75% )
[ quick pause at the bottom of each rep ]
WOD : 5 Rounds For Time!
- 12 T2B
- 11 Alt Arm DB Snatches
- 10 Single Arm OH DB Lunges (any arm)
Rx(50/35) +(65/45) s(35/25)
STRENGTH : 12-MIN EMOM
- 2 Hang Power Cleans ( @ 75% )
[ 2 sec pause @ each catch ]
WOD : 10-MIN AMRAP*
- Max Lateral Burpees OTB
*E2MOM complete the following:
- 15 Deadlifts (135/95) +(165/115) s(105/75)
- 10 Front Squats (same)
- 5 S2OH (same)
SCORE = Total Burpees
SKILL : 14-MIN EMOM
- 30 Sec AMRAP of (alt between)
- Max Box Jump Overs
- Max Double Unders
WOD : 1-2-3-4-5-6-7-8-9 For Time!*
- OHS (115/80) +(135/95) s(95/65)
*Row 10/8 Calories after EACH set
No Racks! Must pull from ground