WOD-3 Rounds
10-Partners Deadlifts (405-255)
10-Partner Up Downs
12-30m Plate Carry(2x45)(1x45 and 1x25)
12-30m Sprints |
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Strength- Back Squat
5 min EMOM- 4 Reps @80%
WOD- 3 Rounds
30- Weighted Push Ups (45-25)
30- Back Squat with bar
30- Weighted Sit Ups (45-25) |
WOD- 3 Rounds
1min stations 30 sec rest between
Ring Dips
Pull Ups
DU
Ab Mat Sit Ups
Rest 1 min between rounds |
 WOD- Groups of 3
20-Cal Row
30-Burpees
30-Ground to OH (40-25)db
50-OH Walking Lunges (45-25)
4- Rope Ascents
Start in cosecutive order-Time, when last partner completes
Finisher-5 min Sit ups |
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 |
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 |
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