WOD

Hang Power Clean   Heavy Single 5 Rounds For Time16/11 Cal Bike12 Burpee Box Get Overs 24/208 Strict Deficit HSPU  8/6″

“Piggy Back”Teams of 212 Rounds For Time:12 Alternating Dumbbell Snatches (50/35)12 Lateral Burpees Over Dumbbell12 x 10 Meter Shuttle Run

Deadlift 4×4 @90%Strict Press 4×4 @90% 3 Rounds For Time400M Run100 Ft Walking Lunge 50/35s30 Toes to Bar

In Teams of 2AMRAP in 3 Rounds of:M1: Wall BallM2: Synchro DB Split Snatch 50/35M3: Cal RowM4: Synchro DB Hang Clean & Jerk 50/35M5: Cal... Read More

For Time21 Back Squats 185/11521 Pull ups15 Front Squats 185/11515 Chest to bar9 Overhead Squats 185/1159 Bar Muscle Ups At 10 Minutes on the clock... Read More

Clean from Knee  Build to Heavy “Power Bar”AMRAP 12:9 Strict Pull-Ups12 Hang Power Cleans (135/95)9 Strict Handstand Pushups21 Deadlifts (135/95)

Front Squat 4×4 @90%Bench Press 4×4 @90% KarenFor Time150 Wall Balls 20/14 Ring of Fire

4th Down3 Rounds for Max RepsAMRAP in 4 Minutes21/15 Cal Row21 KB Swings21 ThrustersRest 4 MinutesThruster weight…RD1 75/55, RD2 95/65, RD3 115/85

2 Position Snatch Build to days heavy over 12 minutes For Time120 Double Unders40 BBJO 24/2020 Snatches 135/95lbs

Deadlift 5×5 @85%Shoulder Press 5×5 @85% 3 setsSL RDL  8/8Weighted Pull Ups 3-5 reps…aim for heavier than last weekFloor 3 Tri Combo…Tri Ext, Tate Press,... Read More