Bench Press 4-4-2-2
Bench Press 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author:
Weighted Strict Pull-up 4-4-4-4-4
Weighted Strict Pull-up 4-4-4-4-4
Weighted Strict Pull-up 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to BW, band, negatives or supine ring row
Overhead Squat 8-8-6-6
Overhead Squat 8-8-6-6
Overhead Squat 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: FT: Power Clean Ladder and Runs
Team WOD: FT: Power Clean Ladder and Runs
For time:
40 Power Cleans, 135/95 lbs
Partner Run, 600 m
30 Power Cleans, 155/105 lbs
Partner Run, 400 m
20 Power Cleans, 185/125 lbs
Partner Run, 200 m
* Run as a team together. Share bar and change load as you go. Alternate work / rest on power cleans with your partner.
Push Press 1-1-1
Push Press 1-1-1
Push Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Deadlifts and Bent Over Barbell Rows
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Lifting: Deadlifts and Bent Over Barbell Rows
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Bench Press 6-6-4-4
Bench Press 6-6-4-4
Bench Press 6-6-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 12 mins: Squat Snatches and Hollow Rocks
E2MOM for 12 mins: Squat Snatches and Hollow Rocks
Every 2 mins for 12 mins do:
1 Squat Snatch, pick load
10 Hollow Rocks
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.