WOD
Friday 04.14.2017
WDO | Friday 04.14.2017
Performance
Push Press 5 x 5
WOD
AMRAP 15
10 HSPU
20 KB Swings 53/35
300m Run
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Performance
Push Press 5 x 5
WOD
AMRAP 15
10 HSPU
20 KB Swings 53/35
300m Run
Performance / Fitness
20 Minutes
4 Sets
Snatch grip Romanian DL X 6
Bench press X 8
Side plank X :45 each side
WOD
Teams of 3
3 Sets each for time
Row 500m
Performance
Back Squat
Every 2:00 for 10:00
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
Then
Max reps @ 90%
WOD
21-15-9
Hang Squat Cleans 115/ 75
Lat over bar burpees
Performance
Every 2:00 for 18:00
1 – 4-8 Muscle ups
2 – 50-75′ Handstand walk
3 – :60 L-sit
WOD
20 Min Time Cap
5 RFT
400m Run
9 Toes to bar
6 Chest 2 Bar
3 Bar MU’s
Performance
Single arm DB/KB Strict Press
5×5 (each)
WOD
AMRAP 12
12 Power Cleans 135/95
12 Shoulder to Overhead 135/95
12 Alt Front Rack Lunges 135/95
Performance
Deadlift 5 x 3
WOD
Teams of 2
AMRAP 20
10 Deadlift 225/155
20 Box Jumps 24/20
30 Burpees
Performance
Warm-up Clean & Jerk
WOD
Every 5:00 for 30:00 (6 sets)
Row 500m
5 Clean & Jerk (climbing)
Performance / Fitness
Shoulder Press 5 x 6
WOD
AMRAP 15
5 Pull-ups
10 HSPU
20 Air Squats
Performance
Every 10:00 for 40:00
Run 400m
15 Burpee Box Jump Over 24/20
20 DB Snatch 50/35
Run 400m
Performance
Back Squat
6 @ 65%
5 @ 75%
3 @ 85%
2 @ 90%
1 @ 95%
1 @ 100+%
WOD
3 RFT
50 Dubs
15 Thruster 95/65
15 Toes to Bar