WOD
Tech- Handstand Push up Practice/Progressions
Squats 80 64 50 32 16 8
KB Swings 40 32 25 16 8 4
Pull Ups 20 16 12 8 4 2 |
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Strength-Thrusters 3-3-3-3
WOD (3 Rounds of)
EMOM 4 min
3- Squat Clean Thruster (135-95)
4-Burpees
On 4th min complete as many Burpees as possible
Rest 1 min between rounds
*Score is max burpees in rounds 4-8-12 |
WOD
EMOM -2 Deadlift (225-155) while completing;
77-DU
66-Hand Release Push Ups
55-Sit Ups
44-KB Swings
33-Toes to Bar
22-Box Jumps
11-Burpees |
WOD
Split Snatch (10x2)
Rack Jerk (10x2) |
"Funky Fourty" 40s of
Box Jumps
Pull Ups
KB Swings
Walking Lunges (45-25)plate OH
KTE
Push Press(65-45)
Back Extension
Wall Ball
Burpees
Cal Row |
Technique- Dips, Pull Ups, Muscle Ups, Handstands
WOD- 5min AMRAP
5-Burpees
5-Pull Ups
5-Ring Dips
6min AMRAP
6-Body length broad jumps
6-Weighted Sit Ups (25) at arms length
6-Pistols |
WOD
A. 1000m Row
B. 15-12-9
DB Snatch (45-25)
Burpees
C. 10 min AMRAP
10-Wall Ball
5-Strict Pull Ups |
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