WOD
3 Rounds for Max Reps, resting 1:00 between:
1:00 Wallballs 20#/14#
1:00 Sumo Deadlift High Pulls 75#/55#
1:00 Box Jumps 20"
1:00 Push Press 75#/55#
1:00 Calorie Row
Strength
Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest
Strength
Front Squat
2x2 at 78%
2x2 at 83%
2x2 at 88%
WOD
Teams of 2
AMRAP 20:
200m Run
12 Calorie Row
9 Kettlebell Swings 70#/53#
*Partners complete full rounds
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
WOD 1
For Time:
5 Clusters 95#/65#
3 Clusters 115#/80#
1 Cluster 135#/95#
Rest 2:00
5 Clusters 115#/80#
3 Clusters 135#/95#
1 Cluster 155#/105#
Rest 2:00
5 Clusters 135#/95#
3 Clusters 155#/105#
1 Cluster 185#/125#
WOD 2
AMRAP 15:00
15 Toes to Bar
12 Dumbbell Reverse Lunges 20% of BW
9 Dumbbell Clean and Jerks 20% of BW
