WOD
100 Pushups
100 Wall Balls (20/14 to 10’/9′)
100m run
80 Pushups
80 Wall Balls
200m run
60 Pushups
60 Wall Balls
400m run
…WOD
100 Pushups
100 Wall Balls (20/14 to 10’/9′)
100m run
80 Pushups
80 Wall Balls
200m run
60 Pushups
60 Wall Balls
400m run
…Skill: Basic Kipping/Bar Muscle Ups
WOD
EMOM 7 min
2 Hang Squat Cleans+1 Push Press+1 Jerk
rest 3 min
AMRAP 6 min
2 Clean and Jerks
4 Bar Muscle Ups (sub=8 Strict Pullups)
Rx: 155/115
RxA: 205/155
…WOD
4 rounds for time:
30 Double Unders (60 Singles)
15 SDHP (95/65)
200m run
then, immediately
3 rounds for time
12 Front Squats (95/65)
10 Box Jumps w/step down (24/20)
…SWOD: Week 6
Bench Press 6×3
FOCUSED SWOD
Tempo Pullups w/band 5×8 40X2 (try to go unbroken sets)
WOD
AMRAP 12 min
8 Burpee Pullups
10 DB Thrusters (40/30)
12 Situps
16 Air Squats
…SWOD: Week 5
Clean 5 sets of triples (Touch and go or as close as possible)
WOD
5 Snatches (135/95)
10 OHS
15 Toes to Bar
Rest 1 min
4 rounds for time, including breaks
…SWOD: Testing
Front Squat 25 min to find 1RM
Recommended Warm Up:
8 @ 30-50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100%
1 @ 105%
resting 2-5 mins between sets
WOD
7 …
Announcements:
WOD
800m run…
Announcements:
SWOD: Testing
Push …
Announcements:
Skill (15 mins): Handstands, …
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