A) Choose one option below: Back squats Front squats Overhead squats Choose one option below: 5×3 4×6 -20min cap- – B) 10min AMRAP: 12 SDHP @L1=30/20kg – L2=35/25kg – L3=43/30kg 10 Alt pistols 8 Hang clean + jerks 6 Lateral…
Author: Josh Boyle
A) 4min AMRAP: Max cal row -1:30 rest- 4min AMRAP: 10 Wall balls 5 Burpees -1:30 rest- 4min AMRAP: 10 Alt db snatches – up to 22.5/15kg 5 Box jump overs -1:30 rest- 4min AMRAP: 7 Thrusters @L1=30/20kg – L2=35/25kg…
A) 45 sec on/15 sec off/x3 rounds through: Max strict ring dips Max Hollow body rock Max strict pull ups – B) 15mins to find heaviest complex: Squat snatch + overhead squat + low hang squat snatch + overhead squat…
A) 3mins on/1min rest/x 4 rounds: 400m Run 15 Pull ups Max burpees in time remaining (scale run if not getting 400m done in time) – B) 4 sets/super set: 6 e.a Single db chest press 10 Reverse grip bent…
A) Every 2mins x5 rounds: 10 Front squats – from the floor -straight into- EMOM x5 rounds: 5 shoulder to overhead – from the floor – B) 18min AMRAP: 20 Kb swings – up to 24/16kg 15 Box jump overs…
A) 4 sets/super set: 4 Back squats 6 e.a Single Db push press – B) EMOM 12mins: Min1- Max burpee box jump overs Min2- Max Db devils press – up to 22/5/15kg Min3- Max Cal row Min4- Rest – C)…
A) 3 Rounds: 2 TGU e.a 8 e.a Single arm ring row Max L-hang – B) For time: 21 – 15 – 9 Hang power snatches @L1=30/20kg – L2=35/25kg – L3=43/30kg 15 – 12 – 9 T2b 9 Lateral burpees…
A) 4 Sets/super set: 30 Sec hollow body rock 10 Weighted sit ups 5 Strict press (from floor) – B) EMOM 15mins: Min1- 10 Deadlifts + 5 shoulder to overhead @L1=35/25kg – L2=52/35kg – L3=61/43kg – L4=70/52kg Min2- 10 C2b…
A) 12min AMRAP: 15 SDHP @L1=25/15kg – L2=30kg/20kg – L3=35/25kg 15 Hspu 15 T2b 50 Double unders – B) 4 Sets/super set: Max strict ring dips (use band/s if less than 3 reps) 16 Front rack alt lunges -15min cap-…
-5mins to build- A) Every 90 sec x7 rounds: 4 Front squats + 2 Split jerks (from floor) – B) Partner WOD: 2mins on/2mins off- -1 Works/1 Rests/x5 each- 20/17 Cal row Max thrusters in time remaining @L1=30/20kg – L2=35/25kg…