Alt EMOM 10 mins: Deadlifts and Handstand Practices
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Practice
* Touch and go (mats)
Author:
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split. Use mats.
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split. Use mats.
Back Squat : 10-8-6-4-2
Back Squat : 10-8-6-4-2
Back Squat 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches
Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches
Complete as many rounds as possible in 20 mins of:
8 Row Calories
10 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
* As a team of 2 alternate each movement (Partner 1 Row, Partner 2 OHS, Partner 1 DB Snatch). Choose load you can perform 10 UB OHS
Lifting: Deadlifts and Dumbbell Bent Over Rows
Lifting: Deadlifts and Dumbbell Bent Over Rows
Deadlift 2-2-2-2, using heaviest weight per set
Dumbbell Bent Over Row 3-3-3-3, using heaviest weight per set
FQ: Kipping Pull-up or MU Practice
Push Press 10-8-6-4-2
Push Press 10-8-6-4-2
Push Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Deadlifts and Dumbbell Bent Over Rows & Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats
Lifting: Deadlifts and Dumbbell Bent Over Rows
Deadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set
Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats
For time:
18 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
14 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
10 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
* Choose Option 1 (Ring MU) or 2 (Pull-up)
* RX = Ring Muscle-ups not Bar Muscle-ups
Overhead Squat 3-2-2-1-1-1
Overhead Squat 3-2-2-1-1-1
Overhead Squat 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.