STRENGTH : 14-MIN EMOM
ODD: 6 Back Rack Lunges ( @ 75% )
EVEN: 5 Ninja Jumps
WOD : 6 Rounds For Time!
- 4 Snatches
- 10 Box Jump Overs (24/20) s(step)
- 7 T2B +(14 Reps)
s(105/75) Rx(135/95) Rx+(165/115)
Partner WOD: 2 Rounds FT (any order)
50 WB Shots (20/14) s(14/10) +(30/20)
1 Big Lap s(1 small lap)
500m Ski
1 Big Lap s(1 small lap)
500m Row
1 Big Lap s(1 small lap)
50 WB Lunges (same weight)
1 Big Lap s(1 small lap)
Buy-Out: 30 Synchro Burpees +(50)
STRENGTH : Hang Squat Cleans FQ!
4-4 (75%-81%)
3-3 (81%-87%)
2-2 (87%-93%)
1-1 (93%-99%)
[ increasing each set ]
WOD : 4 Rounds For Time!
- 500m ROW
- 12 Bench Presses
s(115/70)
s+(135/85)
Rx(155/95)
Rx+(175/110)
WOD : 10-MIN AMRAP
EMOM: 4 Burpee Box Jumps +(6 Reps)
Then Max Snatches For Score!
Score = Total Snatches
Rx(115/80) Rx+(135/95) s(95/65)
Box (24”/20”)
STRENGTH : Push Jerks For Quality!
4-4 (75%-81%)
3-3 (81%-87%)
2-2 (87%-93%)
1-1 (93%-99%)
[ increasing each set ]
STRENGTH : 14-MIN E2MOM
- 7 Back Squats ( @ 65% )
WOD : 14-MIN AMRAP (4:1:4:1:4)
- 8 Pull Ups +(4 BMU) s/s+(4 Pull Ups)
- 5 Deadlifts (185/125)
- 2 Cleans (same)
s(135/95) s+(155/110) Rx+(225/155)