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.
Author:
Team WOD: AMRAP 25 mins: Run, DB and Bodyweight Medley, Row
Team WOD: AMRAP 25 mins: Run, DB and Bodyweight Medley, Row
Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press, 35/20 lbs
50 Air Squats
50 Dumbbell Front Squats, 35/20 lbs
50 Hand Release Push-Ups
50 Dumbbell Walking Lunges, 35/20 lbs
50 Row Calories
* As a team of 2. Alternate work but run 400m as a team
Deadlift 4-4-4
Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm up your DL to sets of 4 that you can maintain for "Saimo"
Bench Press 8-8-6-6
Bench Press 8-8-6-6
Bench Press 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Opt. 1: Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.
Back Squat 6-6-4-4
Back Squat 6-6-4-4
Back Squat 6-6-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 4-4-4
Push Press 4-4-4
Push Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Snatch 3-2-2-1-1-1
Hang Power Snatch 3-2-2-1-1-1
Hang Power Snatch 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Runs, Power Clean & Jerks, Box Jumps
Team WOD: Runs, Power Clean & Jerks, Box Jumps
As A Team of 2, Complete For Time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30"/24")
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps
* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.
Back Squat 8-8-6-6
Back Squat 8-8-6-6
Back Squat 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.