5 sets:
10 Close Grip Bench Press
10 DB Curls alternating (each arm)
10 DB Bent over Rows
For Time:
10-20-30-40-50
Row For Calories
50-40-30-20-10
Russian Kettlebell Swings (70/53) (53/35)
-Core/Accessory-
12:00 EMOM
1)10-15 T2B/ 15 V Ups
2)10-15 Banded Hollow Body Pull Downs
3):40 handstand walk/hold
10:00 AMRAP
6 Power Snatch (95/65)
6 OHS
12 Pullups
Back Squat
4 sets Every 2 minutes
-4 Back Squats @80% 1 RM
-20 Air Squats
For Time:
Reps 1-10
Weighted back Rack Step Ups (135/95)
Shoulder to over head (135/95)
*Reps 1-5=200m Run between sets
*Reps 6-10=100m Run between sets
Partner WOD
60 Rounds
(you go I go)
9 Air squats
6 Ab mat sits
3 Burpees
40 min time cap
Every 2:30 x 4 sets
12 Thrusters AHAP
METCON
5 RFT
12 DB Power snatch right arm(50/35)
25ft OH Walking lunge right arm
12 DB Power snatch left arm
25ft OH walking lunges left arm
4 Sets
6 Bench Press 60% of 1rm
8/side DB rows
3 RFT
30 Wallballs (20/14)
10 T2B
15 Burpees
10 T2B
50ft Hand stand walk/75ft bear crawl
Rest 2 min
Every :90 x 6 sets
4 Power Cleans @ 70%
10:00 AMRAP
50 Dubs/100 Singles
12 Shoulder to Overhead (135/95)(115/73)
12 Pull-Ups
8:00 EMOM
3 Back Squats @65-70%
3 Rounds:
2:00 AMRAP
25/20 Calorie Row
Max Box Jumps (24/20)
-2:00 REST-
2:00 AMRAP
20 Box Jump Overs (24/20)
Max Calories
-2:00 REST-
Partner WOD
30 Rounds
(you go I go)
9 T2B
7 OHS (95/63)
5 Box Jumps (24/20)
Take 12 MIN to build to a 4 RM Front squat
For Time
60 Cal Row
50 Alt DB Snatches(50/35)
60 Wallballs(20/14)
50 Hang Power Snatches(75/45)
60 Cal Assault bike
