1.23.21 WOD
Amrap 10 with a partner Alt rds 1:1 10 alt renegade rows 50/35’s 10 pushups w/DB 10 weighted situps then.. 10 min to hit max squat clean thruster Then.., AMRAP 10. solo 3 power cleans 165/115 6 db floor press 50/35’s 9 db front squats
Amrap 10 with a partner Alt rds 1:1 10 alt renegade rows 50/35’s 10 pushups w/DB 10 weighted situps then.. 10 min to hit max squat clean thruster Then.., AMRAP 10. solo 3 power cleans 165/115 6 db floor press 50/35’s 9 db front squats
In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Assault Bike 6 Pull-Ups 6 Wall Balls 20/14. 30/20 6 Alt. DB Snatches 50/35lb. 60/40 You must complete a full round before your partner goes. 35min. scale 4/5 reps
Bench press Set 1: 25 light reps Set 2: 15 reps 3/4 range. no lock out Set 3: 3 half reps + 2 full reps x 4 Set 4: 10 heavy full reps Set 5: 10 heavy deopset 10 reps dropset to failure Then.., 3-4 rds 50 / 40 cal row 30 abmat sit-ups 10…
3 rounds 20 Single leg lat raises e/s (red band) 20 Shoulder taps 1/1 10 Alt BW RDL 5 Donw dog push up with toe touch :30 HS hold or plank Then.. Deadlift warm up Then.., 18/14 Cal Bike 12 Deadlifts 255/165 8 Devils press 50/35 12 HSPU / DB push press 18/14 Cal rest…
50-40-30-20-10 Double Unders Alt Vup Russian KB Swings 53/35 *CAP: 15min. Then.., Snatch warmup Then.., EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 2 Hang Squat/Power Snatch immediately into.. EMOM x 5min. 3 Hang Power Cleans EMOM x 5min. 2 Hang squat/Power Cleans Sumo Stance Deadlift
5:00 clock 20 mointain climbers 15 jumping jacks 10 alt lizards 5 inch worm Then.., 15 Thrusters 115/85 12 Pullups/C2b 9 Burpees 12 Toes to bar/ weighted situps 15/12 cal rest 3min x 4-5 Then.., 12-15 DB RDL Immediately into.. 15-20 Banded Hip Abductors X3
AMRAP 10 alt 1:1 5 clean and jerks 155/105 7 lateral burpees otb 9 box jump overs @11 min 6 min clock to max clean and jerk Rest 3 min 2 rds with a partner 40 weighted Sit-ups 50/35 50 push-ups 60 DB hang power cleans 95/63
7min max cals 7min. of Barbell Back Rack Lunges 7min. of Incline Barbell Bench Press 7min. of Single Arm DB Rows * 6-8reps keep switching sides the whole time. I suggest 7min. of Leaning Lateral DB Raises *6-10 reps keep switching sides the whole time. Triceps: 7min. of Banded Tricep Push downs with pvc
As Many Rounds and Reps as Possible in 20Minutes: 25 Russian Kettlebell Swings 53/35 25 Reverse Sit-ups 25 Ball Slams 30/20 250m Row RX+: 70/53 Kbs Then.., Alt DB hammer curls/ BB reverse curls 3 sets: 12 each arm / 20 light and fast Then.., Bench dips with feet elevated set 1: 20 BW Set…
Every 2min x 5 Snatch Pull + Muscle Snatch + 2 Hang Power Snatches Then.., 15/12 cal 8 Toes to bar 12/9 cal 8 Thrusters rest 1:00 5x