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
Teams of 3
AMRAP 7:
50 Back Squats 135#/95#
50 Back Squats 185#/135#
AMRAP Back Squats 225#/155#
Rest 3:00
AMRAP 7:
50 Bench Press 135#/95#
50 Bench Press 155#/105#
AMRAP Bench Press 185#/115#
rest 3:00
AMRAP 7:
50 Hang Power Cleans 115#/80#
50 Hang Power Cleans 135#/95#
AMRAP Hang Power Cleans 155#/105#
WOD 1
For Time:
500 Meter Row
30 Wall Balls 20#/14#
30 Box Jumps 24"/20"
500 Meter Row
21 Kettlebell Swings 55#/35#
12 Pull-Ups
500 Meter Row
21 Kettlebell Swings 55#/35#
12 Pull-Ups
500 Meter Row
30 Wall Balls 20#/14#
30 Box Jumps 24"/20"
WOD 2
For Time:
50 Strict Toes to Bar
WOD
For Time:
15-12-9
Calorie Row
Power Snatch 95#/65#
Directly Into
15-12-9
Calorie Row
Clean and Jerks 95#/65#
Strength
Back Squat
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%
Rest 2:00 between each set of squats
