Strength: 4×8 (per leg) Reverse Lunges From a rack. Increase weight each set. 2:00 rest between. Conditioning: 27-21-15-9: Power Snatch (75/55) WBS (20/14#) Cal Row Warm up: Stretch/roll out 5:00 3 rounds: 10 light OHS (no more than the bar) 10 calorie row 10 BTN strict press (no more than […]
9am Partner WOD “Jesus” 14 Rounds for time (95/65 lb Barbell): 10 Deadlifts 10 Squat cleans 10 Push Press Walking barbell Lunges (50 ft) Round 3, 7, & 9 – 7: Turkish Get Up with (53/35 KB) Barbell should ONLY touch the ground on rounds 3, 7, and 9. The WOD represents 14 stations of
Strength: Front Squat: 1×5 60% 1×5 65% 3×5 70% Every 2:00. Conditioning: ‘DT’ 5 RFT: 12 DL 9 HPC 6 PJ 155/105# Score is time.
Conditioning: 500 m row 50 pull-ups 500 m row 40 calorie bike 500 m row 30 front squats 155/105# 500 m row SC: Banded Pull-ups, 800 m run, 115/75 Fit: 250 Row, 25 Ring Row, 400 m run, 15 front squat 65/45 Score is time.
Strength: Power Clean+Push Jerk 1×2+2 60% 1×2+2 65% 1×2+2 70% 2×2+2 75% Clean Pulls 1×5 80% 3×5 85% Percentages are of best C&J. Every 2:00. Skill: 4 sets: 3 strict PU 3 kipping PU 3 bar MU Rest :60-:90.
Conditioning: 3 rounds: 50 DU 20 WBS 50/30 calorie bike 2 rounds: 50 DU 20 WBS 35/20 calorie bike 1 round: 50 DU 20 WBS 20/15 calorie bike *40 min time cap*
Strength: Back Squat: 1×5 60% 1×5 65% 3×5 70% Every 2:00. Conditioning: 4 Rounds: Min 1: 1 round of strict Cindy (5 strict pull-ups, 10 push-ups, 15 air squats) Min 2: 15/12 calorie row Min 3: Max C&J 135/95# Score is C&J.
METCON: AMRAP 10 10 HSPU 10 Front Rack Lunges 95/65 SC: 10 HSPU 10 FRL 65/45 FIT: 10 HRPU 15 BW Lunges ACCESSORY: 3RDS 10 Bent Over Row 10 SA KB Press (10 per arm) 200M Farmers Carry *You choose weight* (should be challenging)
