WOD 1: Snatch (15 minutes)
WOD 2: 7 minute AMRAP of 14 push press 95/65 and 7 burpees
WOD 1: Snatch (15 minutes)
WOD 2: 7 minute AMRAP of 14 push press 95/65 and 7 burpees
WOD 1: Pick 2 movements from the list below and Tabata them using an alternating method.
Example: round 1 HSPU, round 2 pistols, round 3 HSPU and so on. Complete 16 rounds / 8 of each.
(HSPU, Hand Stand Walks, Double Unders, Pistols, Pull-ups, Muscle-ups, Dips, TTB, L-Sit)
WOD 2:
3 RFT of 25 KB swings 24/16, 20 K2E and 15 ball slams 25/15 (15 minute Cap)
WOD: 12 minute AMRAP of 10 OHS 115/75 and 20 box step offs 20” (alternating 10L/10R)
WOD: 5 rounds for time:
4 deadlifts, 4 cleans and 4 S20 185/135 and 200m run
WOD: 1000m row, 80 jumping lunges, 60 sit-ups, 40 plyo-push-ups to a 45lb plate and 20 pull-ups
FGB Style: WB shots, box jumps or step-ups 20”, SDPH 24/16kg, burpees and plank-up-downs
WOD: Tabata: row (calories), Dips, TTB, jumping lunges
WOD: 4 RFQ of 10 hang power snatch @ 50% of Power snatch, 10 HSPU and 200m run
WOD 1: 1 RM complex of 1 power clean + 1 front squat + 1 jerk (15 minutes)
WOD 2: 7 minutes of 25 sit-ups and 25 KB swing 24/16 kg
WOD: 15 minute AMRAP of 15 OHS 96/65 and 15 C2B pull-ups