WOD
AMRAP in 5:00:
150 Double Under buy in
12 Thrusters 95#/65#
12 Chest To Bar Pull Ups
5 Minute Rest:
AMRAP in 5:00:
100 Double Under buy in
9 Thrusters 115#/80#
12 Toes To Bar
5 Minute Rest:
AMRAP in 5:00
50 Double under buy in
6 Thrusters 135#/95#
12 Chest To Bar Pull Ups
Strength
Back Squat
5 reps at 80%
1 rep at 85%
5 reps at 80%
1 rep at 90%
5 reps at 80%
1 rep at 90%
WOD
3 Rounds For Time:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches 135#/95#
the squat
WOD
Teams of 2, AMRAP 25:00:
9 Rope Climbs
40 Clean and Jerks
30 HSPU
40 Power Snatches
76 Double Unders
40 Overhead Squats
1st round every barbell is 95#/65#
2nd round every barbell is 115#/80#
3rd round every barbell is 135#/95#
4th round every barbell is 155#/105#
Mrs. Elda
REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
