WOD

For time  30 Cals Bike  75 Burpees 

5 Rounds for Time 400m Run 15 Strict Pull Ups

1) Hip Thruster 3×15 2) Back Squat 3×2@90% 1×2@92% 3) Bulgarian Split Squats 3×15 each leg

Push press 3-3-3-3 Amrap 12 10 Push Press 115/80 12 KBS 53/35 10 Pull Ups

7 Rounds for Time 7 Deadlifts 225/155 10 Single Arm Devils Press 50/35 40 Double Unders

1) Back Squat 4×2 @ 90% 2) AMRAP 6 8 Thrusters 95/65 10 Toes to Bar

Emom 30 1)6-10 handstand push ups  2)2-5 bar muscle ups  3)30 seconds bike or row  

For Time 800m Run 60 DB Hang Power Cleans 800m Run 20 Burpees 400m Run 60 DB Hang Power Cleans 400m Run 20 Burpees

1) Every 90 x 10 Hang Clean + Front Squat + Clean + 2 Jerks 2) Clean and Jerk. build to heavy for day

“Angie” For Time 100 Pull Ups 100 Push Ups 100 Abmat Sit Ups 100 Air Squats *must finish all reps in one movement before going... Read More