A) Weightlifting or B) 1. 0 – 10:00 AMRAP 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches 10 Situps 2. 15:00 – 25:00 Alt EMOM 8 Deadlifts 5 – 10 Ring Dips 3. 28:00 – 35:00 AMRAP 60/48 Calories 150 Double Unders [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
E6M x 5 rounds 15 Toes-to-Bar 250m Row 12 Box Jumpovers (24/20”) 200m Run 9 Power Snatches (52.5/35kg) ...
A) Back Squat 1 x 10 @ 65% 1 x 8 @ 75% 1 x 6 @ 80% 1 x 6 @ 85% - Percentages are based off your Back Squat 3RM B) Front Squat 1 x 5 @ 70% 1 x 5 @ 75% 1 x 5 @...
5 x 4 minute AMRAPs A) 5 Hang Power Snatches (40/25kg) 20 Double Unders B) 5 Renegade Rows (2 x 15/10kg DBs) 20 Air Squats C) 5 Hang Power Cleans (40/25kg) 5 Lateral Burpees D) 5 DB Thrusters (2 x 15/10kg) 30 Flutter Kicks E) 5 Strict Pull-Ups 30 Double Unders [vc_row css_animation="" row_type="row"...
Partner WOD A) 3 rft: 800m Run (together) 60 KB Swings (24/16kg. shared) 40 Toes-to-Bar (shared) B) AMRAP in 6 minutes: Incrementing Wall Balls (9/6kg. 10’) 1-1 2-2 3-3 4-4 … etc ...
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