Power Snatch 12 minutes to find a 1RM Open WOD 13.1 Complete as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches 35/20 30 Burpees 30 Snatches 61/35 20 Burpees 30 Snatches 75/45 10 Burpees Snatches 95/55 Post load and reps to the whiteboard
CONTINUE READINGBack Squat 3-3-3-3-3 Increase Complete 4 rounds for time of: 300m Run 12 Chest to Bar Pull Ups 12 Knees to Elbow Post load and time to the whiteboard
CONTINUE READINGComplete as many reps as possible in 16 minutes of: 40 Handstand Push Ups 30 Kettlebell Swings 24/16 20 Overhead Squats 60/40 10 Burpee Muscle Ups 20 Overhead Squats 60/40 30 Kettlebell Swings 24/16 40 Handstand Push Ups Post total reps to the whiteboard
CONTINUE READINGPush Jerk 2-2-2-2-2 Complete 3 rounds for time of: 20 Alt Dumbbell Snatches 30/20 15 Box Jumps 24/20 10 Strict Ring Dips Post load and time to the whiteboard
CONTINUE READINGClean EMOM perform 1 rep for 10 minutes (Heaviest weight possible) Complete 5 rounds for time of: 30 Double Unders 8 Power Clean 60/40 12 Pistol Squats Post load and time to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD 5 mins ME Ground to Overhead 60/40 5 mins ME Box Jumps 30/24 5 mins ME Pull Ups 5 mins ME Partner Lateral Burpees Post total reps to comments.
CONTINUE READINGOpen Wod 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall Balls 90 Double Unders 30 Muscle Ups then Press 3-3-3-3 Post load and reps to the whiteboard
CONTINUE READINGFront Squat 15 minutes to find a 10RM Complete 3 rounds for time of: 20 Toes to Bar 18 Kettlebell Swings 32/24 9 Hang Power Snatch 70/45 Post load and time to the whiteboard
CONTINUE READINGComplete as many rounds as possible in 18 minutes of: 15 Deadlift 100/70 12 HR Bar Facing Burpees 50 Double Unders 2 Rope Climbs Post rounds to the whiteboard.
CONTINUE READING