WOD
Clean and Jerk
12-5-3-1-1-1-1-1
EMOM 15min
2-Clean and Jerk @80%
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 WOD
3 Rounds
1min Squats
1min Push Ups
1 min Jumping Squats
1min Burpees
(rd 1- 1min rest between mvmts)
(rd 2- 30 sec)
(rd 3- No rest)
Check out
20 Back Squat (bw-75%bw) |
WOD
7RFT
7 x deadlift (bwx1.5-bw)
200m run*
15 x pull ups
60sec rest between rounds |
WOD
3 Rounds
Wall balls (20lbs. to 10')
Sumo deadlift high pulls (75lbs.)
Box jumps (20")
Push presses (75lbs.)
Calorie row
1min rest between rounds |
  WOD
10-15-20-25-30 Hopping Push Ups
100-80-60-40-20 DU
Rest 8 min
Ground to OH (75-50% BW)
Max Reps in 6 min |
WOD
Focus "Hang Snathc"
Practice 15 min
AMRAP 20 min
10 Thrusters (95-65)
10 Pull Ups |
WOD
1x3 @ 80%
3x2 @85%
5x1 @90%
then
15-12-9
KB Swings (2 pood-1.5)
Wall Ball (20-12)
Burpees
 
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