Front Squat 4-4-4
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author:
Jerk 2-2-2-2
Jerk 2-2-2-2
Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 20 mins: Deadlifts, Partner Row, Partner Wall Balls, and Box Jumps
Team WOD: AMRAP 20 mins: Deadlifts, Partner Row, Partner Wall Balls, and Box Jumps
Complete as many rounds as possible in 20 mins of:
20 Deadlifts, 225/155 lbs
Partner Row, 300 m
30 Partner Wall Balls, 20/14 lbs
Partner Row, 300 m
20 Box Jumps, 24/20 in
Hang Power Clean 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2 & Opt. 1: FT: Row Cal and Burpee Pull-ups
Bench Press 2-2-2 & Opt. 1: FT: Row Cal and Burpee Pull-ups & Opt. 2: FT: Row and Burpee Ring Muscle-ups
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 2: FT: Row and Burpee Ring Muscle-ups
For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups
Squat Clean Thruster + Thruster : 1-1-1
Squat Clean Thruster + Thruster : 1-1-1
Squat Clean Thruster + Thruster 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 6 min to find 1RM Max Power Snatch
Team WOD: 6 min to find 1RM Max Power Snatch
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Bench Press 6-6-6
Bench Press 6-6-6
Bench Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat: 3RM
Back Squat: 3RM
Log your best Back Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.