WOD 2 rounds 20 alt db shoulder press (20#)12 overhead tricep extensions (12#)12 bicep curl to front raise (12#)12 alt table plank row (15# and 20#)16 lateral raise to upright row (12#)15 kneeling push-up (hands on db)10 romanian deadlifts (20#)10 Bulgarian split squat per leg (20#) Time: 26:04
WOD 14 min AMRAP10 deadlifts (225/155)15 db thrusters (35/20)20 push-ups w/ shoulder taps Total: 4 rounds + 5 db thrusters (165#, 30# db, regular push-ups. Completed 5th round after time expired)
WOD w/ Kat 10 rounds200m row7 push-ups7 ghd sit-ups Time: 21:22
WOD w/ partner 6 rounds 8 clean and jerks (115/75) 16 box jumps (20″) 24 OH lunges with plate (35/25) 200m run / echo bike during run of partner Time: 24:08 w/ Kat
Skillwork: Deadlift 5-5-5-5-5 Try and increase from a few weeks ago Totals: 165, 185, 195, 205, 215 Conditioning: 10-9-8-7-6-5-4-3-2-1 Push Jerks 1-2-3-4-5-6-7-8-9-10 Pull-ups RX(95/65) Time: 10:22 (80#)
Skillwork: Every 90 secs for 15 mins 2 Power Cleans + 1 Hang Squat Clean Try to consistently keep adding weight. Totals: 75, 85, 95, 105, 115, 125, 135, 145, 150, 155 Conditioning: 4 Rounds 60 Double Unders / 30 seconds all out on echo bike 20 Med ball Cleans 20 …
WOD Filthy Fifty w/ Partner (Kat) 50 reps of each movement: *box jumps (24/20) *jumping pull ups *kettlebell swings (35/26) *walking lunges *knees to elbows *push press (45/35) *hip extensions *wall balls (20/14) *burpees *double unders Time: 18:18
WOD Conditioning: 5 Rounds 30 Secs Max Effort /30 secs Rest 30 secs OH Squats 30 secs Rest 30 Secs push-ups 30 secs Rest 30 Secs HP Snatch 30 Secs Rest RX(95/65) RX+(115,75) Total: 50 OH Squats (65#), 66 push-ups, 50 HP Snatch (65#)
Warm up strict press 4 x 10 (75#) WOD 15 min AMRAP10 renegade rows (15#) / bench rows (30#)20 ball slams Total: 7 rounds + 12 renegade rows (alt renegate rows and bench rows)
Skill-work: Stop Deadlift (no Bouncing off floor) 5 X 3 Weight: 155, 185, 205, 225, 245 Conditioning: 3 Rounds For Time 500 M Row 15 Power Cleans 20 Jump Squats RX(115,75) Time: 18:28 rx