70/3, 75/3, 80/3)3
Alternate with 1 Leg Squats
4 Rounds
1 Clean 1 Jerk
3 Clean 3 Jerk
5 Clean 5 Jerk
12 Lateral Burpee Box Jumps
1 Sled Pull&Push
Post:
Hugs, Snuggles, and Stretching
WOD Blog |
Jerk
70/3, 75/3, 80/3)3 Alternate with 1 Leg Squats 4 Rounds 1 Clean 1 Jerk 3 Clean 3 Jerk 5 Clean 5 Jerk 12 Lateral Burpee Box Jumps 1 Sled Pull&Push Post: Hugs, Snuggles, and Stretching
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Front Squat
70/3, 80/3, 85/3)3 Alternate with 5 Weighted Pull Ups 100 Walking Lunges 50 Double Unders 75 Kettlebell Swings 50 Double Unders 50 Wall Balls 50 Double Unders 25 Handstand Push Ups Good Morning 3x10 E.M.O.M. 8
1 Snatch Extension 2 Power Snatch(80) 400m Run 3 Rounds 12 Hang Snatch (135/95) 18 Box Jumps 400m Run 4x8 Overhead Squats Back Squat
70/3, 80/3, 85/3)2, 90/2 Alternate with 5 Handstand Push Ups 3 Rounds 6 Deadlift(70) 12 Push Ups 3 Rounds 2 Rope Climbs 200m Run 3 Rounds 6 Deadlift 12 Push Ups 3 Rounds 10 Ring Knee Tucks 15 Hollow Rocks E.M.O.M. 12
Odd: 2 Squat Cleans (75) and increase Even: 5 Chest to Bar 3 Rounds 4min AMRAP 5 Burpees 5 Clean and Jerks 5 Toes to Bar 2min Rest Between AMRAPs 4x7 Supine Rows Front Squat
70/3, 75/3, 80/2, 85/2)3 2 Muscle Ups per set (Sub 5 Ring Dips) 15min AMRAP 5 Thruster Complex (115/75) 10 Toes to Bar 15 Lateral Box Jumps Bent Over Rows 3x10 Every Minute on the Minute (EMOM)
Odd: 2 Overhead Squat (75) Even: 5 Chest to Bar 3 Rounds 12 Barbell Lunges (135/95) 60 Double Unders Rest 3 Min 3 Rounds 12 Deadlift (185/135) 15 Wall Balls Post: Abdomination Power Snatch
60/3, 70/3, 75/3)4 Halting Snatch Deadlift (3sec Pause below knee) 75/3, 80/3, 85/3)3 25 Handstand Push Ups 50 Overhead Plate Lunges 50 Kettlebell Snatch 25 Burpees Post: Abdomination Back Squat
70/5, 80/3, 85/2)3, 70/5 Push Press 60/3, 70/3, 75/3, 80/2)4 Sprint 2x200m 4x100m Clean and Jerk Complex
Hang Power, Hang Squat, Squat Clean, Jerk (70, 75)3 4 Rounds 10 Power Clean (60) 12 Pull Ups 15 Box Jumps Post: Abdomination |
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