Front Squat 5x4 (84%) 21-15-9 Sit Ups Goblet Squat (16/24) Pull Ups
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BOR
3x10 (70-75%) Then, BENCHMARK FRIDAY! "Hansen" Five rounds for time of: 30 Kettlebell Swings (20/32) 30 Burpees 30 Glute-ham sit-ups With a partner, AMRAP 30 mim One partner runs one 500M Other partner performs AMRAP power cleans (30/60) Switch One partner runs one 500M Other partner performs AMRAP pull ups Switch One partner runs one 500M Other partner performs AMRAP dumbbell thrusters (7.5/12) Switch One partner runs one 500M Other partner performs AMRAP lunges Switch Return to power clean round and continue until 30 minutes is over. Front Squat
5x5 (80%) Then, Pull Ups (weighted) Then, 300 Hand to Hand Kettlebell Swings (12/20) 15 Burpee penalty for the bell touching the floor Deadlift
5x4 (80-85%) Then, 3 Rounds, 1 minute each station Pull ups Double Unders Kettlebell Swings (16/24) V-Ups Rowing Rest Strict Press
3x8 (70%) Then, Skin the cat Then, 5 Rounds for Time: 10 Overhead walking lunges right arm (12/20) 10 Overhead walking lunges left arm (12/20) 200m run Overhead Squat 5x5 (75%)
Then, 21-18-15-12-9-6-3 Sit Ups Jump Squats WOD Saturday:
Yoke Walks Then, With a partner, complete for max reps: 3 min push ups 3 min row (for calories) 3 min pull ups 3 min double unders 3 min thrusters (40/25) 3 min sit-ups 3 min 1 armed alternating kettlebell swings (20/28) 3 min burpees Then, 500 meter run One partner working at a time during each interval. As soon as the final 3 minutes end, the 500 meter race begins. Both are scored separately. The first portion for reps, the second for the total of the two partner's times. Power Clean
Work up to 1RM Then, BENCHMARK FRIDAY! "Helen" Three rounds for time: Run 400 meters 21 Kettlebell Swings (24/16) 12 Pull ups Deadlift
Find your controlled 1RM. Then, Max rep pull-ups in 3 min Then, 6x 100m sprints |
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