10.4.18 WOD
General warm-up Then.., Complete 5 sets- each for time: 10 Hang pwr cleans 95/55 8 Front squats 20 Deadbugs 1/2 count 100m SA OH carry R/L 10 Toes to bar 20/16 Cal Row-Bike-Ski (200ft Versa) 5 Strict HSPU
General warm-up Then.., Complete 5 sets- each for time: 10 Hang pwr cleans 95/55 8 Front squats 20 Deadbugs 1/2 count 100m SA OH carry R/L 10 Toes to bar 20/16 Cal Row-Bike-Ski (200ft Versa) 5 Strict HSPU
Snatch Complex: 4 sets. 2 Snatch High Pull 2 Slow Pull Power Snatch (3sec pull to knee) 2 Power Snatch or Muscle Sn Then…, AMRAP In 30:00 20 Cal Row/Ski/bike 10 Hang Pwr S – 75/55# 10 Burpee Over Bar 10 Box Step Ups, 30/24” Run 400. 11am Recovery WOD 10min ROMWOD 2min HALF SADDLE…
In Teams of 2: 2 Rounds: 800m Run 800m Row immediately into: 50 reps complex= 1 Power Clean + 1 Lunge each leg + 1 Push Press. 115/75 *RX+ is 135/95 Immediately into.. 75 wall balls 50 cal bike 75 DB snatch 50/35
General Warm-up Then, 16min. EMOM: Min. 1) Max DB Split Squats (right leg)35/20 Min. 2) Max Russian KB Swings 53/36 – 108/88 anyone? Min. 3) Max DB Split Squats (left leg) Min. 4) 1min. Plank Then.., Deadlift 8-6-4-3-2-2 (Build) *In between sets perform 3-5 muscles ups or 10 Dips Then…, 3min AMRAP of Abs: Round…
General Warmup Then.., Clean warm-up Then…, Hang Clean And Jerk 15min. to hit 5-6 Sets of 2 reps (Build). No failed reps. Working on form, speed, and getting under the bar. Then…, With a partner AMRAP 10 150m row 8 burpees *1 partner then tags in next Rest 3 min AMRAP 10 8 cal bike…
General warm up Then… EMOM x 10min Odd: 10 HSPU OR 5 neg or :30 Hold Even: 20 V-up or :30 Tuck Hold Then…, 4 Sets: 10 Close Grip Bench Press (Build) 30X1 immediately into; 300m row for time. -Rest 2min. After Each Round- Those 300s need to be HARD. Then.., Complete 4 Sets NFT…