WOD : FOR TIME!
21 SINGLE LEGGED DEADLIFTS
21 RIGHT ARM SNATCHES
21 RIGHT ARM OHS
21 SINGLE LEGGED DEADLIFTS
21 LEFT ARM SNATCHES
21 LEFT ARM OHS
15 SINGLE LEGGED DEADLIFTS
15 RIGHT ARM SNATCHES
15 RIGHT ARM OHS
15 SINGLE LEGGED DEADLIFTS
15 LEFT ARM SNATCHES
15 LEFT ARM OHS
9 SINGLE LEGGED DEADLIFTS
9 RIGHT ARM SNATCHES
9 RIGHT ARM OHS
9 SINGLE LEGGED DEADLIFTS
9 LEFT ARM SNATCHES
9 LEFT ARM OHS
WOD : For Time!
- 100 Double Unders
- 21 Burpees
- 75 Double Unders
- 15 Burpees
- 50 Double Unders
- 9 Burpees
[ HOME VERSION ]
WOD : For Time!
- 40 Box Jump Overs
- 40 Push Ups
- Run 3 min out and back (1200m)
- 30 Box Jump Overs
- 30 Push Ups
- Run 2 min out and back (800m)
- 20 Box Jump Overs
- 20 Push Ups
- Run 1 min out and back (400m)
- 10 Box Jump Overs
- 10 Push Ups
STRENGTH : 3 Rounds For Quality!
- 10 Single Presses of Choice
- 1 Min OH Hold (same arm while half squat)
Then switch arms, repeat 3x per arm
[ HOME VERSION ]
STRENGTH : 4 Rounds ( per leg )
- 40 sec of single leg glute bridges
- 20 sec hold at top of glute bridge
Immediately go to other leg, no rest.
WOD : 11-MIN AMRAP (4:1:3:1:2)
- 6 Alternating Single Arm Hang Clusters EMOM (35/20) +(50/35)
Then, Max Double Unders for Reps
Score = Total DU / Penguin Taps