Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author:
Back Squat 10RM
Back Squat 10RM
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings
Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings
As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.
Alt EMOM 10 mins: Double Unders and Handstand Hold Practices
Alt EMOM 10 mins: Double Unders and Handstand Hold Practices
Every 1 min for 10 mins, alternating between:
Double Under, 30 secs
Handstand Hold Practice, 30 secs
Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 6-4-2
Deadlift 6-4-2
Deadlift 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 4-3-2-1
Bench Press 4-3-2-1
Bench Press 4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MO for 10 mins: Power Clean + Hang Power Clean + Jerk
E2MO for 10 mins: Power Clean + Hang Power Clean + Jerk
1 Power Clean + Hang Power Clean + Jerk, pick load
Every 2 mins for 10 mins.
Team WOD: FT: Row, Partner Wall Balls, Power Snatches
Team WOD: FT: Row, Partner Wall Balls, Power Snatches
For time:
50 Row Calories
75 Partner Wall Balls, 20/14 lbs
100 Power Snatches, 95/65 lbs
75 Partner Wall Balls, 20/14 lbs
50 Row Calories
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.