60/3, 70/3, 75/3, 80/2)3
15-12-9
Power Clean (60)
Ring Dips
Rest 2min
12-9-6
Power Clean
Handstand Push Up
Good Morning
4x7 (wide)
WOD Blog |
Power Clean to Front Squat
60/3, 70/3, 75/3, 80/2)3 15-12-9 Power Clean (60) Ring Dips Rest 2min 12-9-6 Power Clean Handstand Push Up Good Morning 4x7 (wide)
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Power Snatch
60/3, 70/3, 75/3, 80/2)3 4 Rounds 6 Squat Snatch (60) 12 Wall Balls 30 Double Unders Romanian Deadlift 70/3, 80/3, 85/3)3 Front Squat
70/3, 75/3, 80/3)2 4 Rounds 5 Thruster Complex (65% Push Press) 25 Kettlebell Swings Bent Over Rows (x/10)3 Jerk Drives
70/3, 80/3, 90/3)3 Jerk 60/3, 65/3, 70/3)4 2 Rounds 13 Burpees 13 Pull Ups 3 Rounds 10 Front Rack Lunges (50% Front Squat) 15 Box Jumps 20 Shuttle Runs 2 Rounds 13 Pull Ups 13 Burpees Back Squat
70/3, 75/3, 80/3)2 10- Knees to Elbow 5 Deadlift (65-70) Between Rounds Behind the Neck Press 60/3, 65/3, 70/3)3 Back Squat
60/4 70/4 75/4)3 400m Run 30 Push Press 20 Burpee Box Jump Overs 100m Sprint 20 Burpee Box Jump Overs 30 Push Press 400m Run Deadlift
70/4, 75/4, 80/3)4 50-30-10 Double Unders 10-30-50 Wall Balls Bent Over Rows 3x10 Hang Squat Clean
60/3, 65/3, 70/3)3 Clean Extensions 60/3, 70/3, 80/3)3 5min AMRAP 5 Chest to Bar 5 Thrusters Rest 2min, then Repeat 3 Position Power Snatch (High Hang, Above Knee, Below Knee)
60/3, 65/3, 70/3)3 Overhead Squat 60/3, 65/3, 70/3)3 5 Rounds 6 Handstand Push Ups 12 Kettlebell Swings 1 Sled Push Sprint Welcome back everyone! We hope y'all had a great time over the winter holidays! Now, let's get back to it.
Front Squat 60/5 70/4 75/4)3 12min AMRAP 5 Clean and Jerk (70) 7 Toes to Bar 9 Lateral Box Jumps Romanian Deadlift 60/3 70/3 80/3)3 |
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