STRENGTH : 5 Rounds E2MOM
- 10 Single Arm DB Bench (per arm)
- into 30sec AMRAP of Plank +(HS Hold)
Partner WOD : For Time!
42-30-18 Hang C&J (115/80) +(135/95)
21-15-9 T2B
42-30-18 Thrusters (same) s(95/65)
21-15-9 T2B
WOD : 30-MIN AMRAP
- 20/16 Calorie Row
- 20 WB Shots (20/14) s(14/10)
- 20 KB Pull Thru (72/53) s(53/35)
- 60’ Double DB Farmer Carry (50/35)
- 60’ Walking Lunges
STRENGTH : 25 Reps For Quality!
- Heavy Single Muscle Snatch (increasing)
Partner WOD : 15-MIN AMRAP (3:1)
- 20 Alt Box Jump Overs (24/20) +(30/24)
- 10 Synchro Alt Arm Devil Presses
Then MAX Cal Echo Bike For Score
Score = Total Calories Accumulated
Rx(50/35) s(35/25) +(65/45)
STRENGTH : 11-MIN EMOM
- 2 Pause Back Squats ( 5 sec @ 75% )
Partner WOD : 40-30-20-10 For Time!*
- S2OH Ladder
- C2B s(Pull Ups) +(1:2 BMU)
*100 DU After Each Round
s(95/65) (115/80) (135/95) (155/110)
Rx(115/80) (135/95) (155/110) (175/125)
Rx+(135/95) (155/110) (175/125) (195/140)