0:00-15:00 Build to a Heavy Back Squat 15:00-21:00 Every 2:00 for 6:00 (3 Rounds) Row 15/12 Max Back Squats in Remaining Time (use 40-50% of above) 22:00-32:00 Build to a Heavy Strict Press 32:00-38:00 Every 2:00 for 6:00 (3 Rounds) 10 Burpees over Bar Max Strict Press in Remaining Time (use 40-50% of above)Read More
EMOM 10 Minutes 1 Snatch Pull with Pause at the Top + 1 Snatch Then….. Switch stations every 2 minutes for 18 minutes. Accumulate as many reps as you can of the following: Muscle Ups (ring or bar) Wall Balls Power Snatch 155/103Read More
Split Squat: 3 x 8 (increase wt from last week) Then… AMRAP 15 MIN 100 Double Unders 30 SA Devils Press, 50/35 75 Double Unders 20 SA Devils Press 50 Double Unders 10 SA Devils Press *MAX BURPEES OVER DB IN REMAINING TIMERead More
Olympic Lifting: 9am Clean Waves Wave1: 75%/1, 80%/1, 85%/1 Wave2: 80%/1, 85%/1, 88-93%/1 JERK W/PAUSE IN DIP Build to heavy 1 Endurance: 10:15am AMRAP 35 Minutes 20 DB Bent Over Row 200m Run 20 Half kneeling SA landmine press 200m Run 20 Bicep Curls 200mRun 20 Single Leg V Ups 200m Run 20 Diamond Push...Read More
WWPF – Bardwell’s Birthday WOD 0:00-15:00 Work to heavy snatch 17:00 – 30:00 (13 MIN AMRAP) CASH IN: 44 Alt C2B Pull-ups, partner hangs Then… AMRAP Rest of Time 44 Synchronized DB Hang Snatch, 50/35 44 Cal Bike, Mix anyway 30:00 -36:00 (6 MIN AMRAP) 100m Sandbag Run Relay, 100/75Read More
