Shoulder Press 7-7-7
Shoulder Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author:
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Partner Run, 400 m
60 Back Squats, 115/75 lbs
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats, 135/95 lbs
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats, 155/105 lbs
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run, 400 m
E2MOM for 10 mins: Snatch & Chipper: Run, Muscle-ups, Squat Snatch
Chipper: Run, Muscle-ups, Squat Snatch
For time:
Run, 200 m
9 Muscle-ups
9 Squat Snatches, 135/95 lbs
Run, 200 m
7 Muscle-ups
7 Squat Snatches, 135/95 lbs
Run, 200 m
5 Muscle-ups
5 Squat Snatches, 135/95 lbs
* Running "Amanda". Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.
Front Squat 3-3-3
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Clean & Jerk: 8 Min to find 1RM
Clean & Jerk: 8 Min to find 1RM
Log your best Clean & Jerk 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
E2MOM for 12 mins: Power Clean + Hang Power Clean
E2MOM for 12 mins: Power Clean + Hang Power Clean
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
Team WOD: 2 RFT: Partner Rows, Deadlifts, Dumbbell Snatches, and Double Unders
Team WOD: 2 RFT: Partner Rows, Deadlifts, Dumbbell Snatches, and Double Unders
2 rounds for time of:
50/40 Partner Calorie Rows
60 Deadlifts, 185/135 lbs
70 Alternating Dumbbell Snatches, 50/35 lbs
80 Double Unders
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 8-6-4-2
Bench Press 8-6-4-2
Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.