WOD

Up Ladder 15 minutes. Increase by 1 rep each round 1 Squat Clean 155, 105 1 Handstand Push Up

5 rounds for time 20 Pull ups 20 Push Ups 14 Power Cleans 115, 80

1) Push Jerk 2-2-2-2 2) AMRAP 6 Bike for max cals Rest 3 8x200m Run. Rest 1 minute between runs

7 Rounds for Time 7 Deadlifts 225, 155 10 Bar Facing Burpees 25 Double Unders

1) Back Squat 3×6@70% 2) Front Squat 8-8-8 3) Alternate Sets of: Hanging Bicycles 4×10 each side Med Ball Circles 4×10 each side

3 Rounds For Time 800m Run 40 Wall Balls 20, 14

1) RDL 10-10-6-6-6 2) For Time 21-15-9 Kettlebell Swings 53, 35 Burpees Pull Ups

Strict Press 5-5-5-5-5-5-5 Bench Press 3-3-3-3-2-2-2

In 12 minutes build to 1 rep power clean AMRAP 12 200m Run 5 Power Cleans. Use 70% of weight from part 1

3 Rounds 1:00 Strict Pull Ups 1:00 Front Rack Lunges 75, 55 1:00 Lateral Bar Burpees 1:00 Row for cals 1:00 Thrusters 75, 55 1:00... Read More