WOD
"Life Jacket"
AMRAP 5:
27/20 Calorie Row
27 Thrusters 115#/80#
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters 95#/65#
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters 75#/55#
15 Pull-ups
Strength
Tempo Pausing Back Squat
5 Sets of 2
7 Seconds Down. 3 Second Pause.
WOD
"After Party"
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats 50’s/35's
After Each Round: 30 Double Unders
Strength
Deadlift
7 Sets of 2
1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.
WOD
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks 50#/35#
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts 245#/165#
Strength
Snatch Complex
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch
Record Final Weight
WOD
"Randy"
For Time:
75 Power Snatches 75#/55#
