2 Rope Climbs
10 Front Rack Lunges per Leg
2 Rounds
1 Rope Climb
20 Shoulder to Overhead
2 Rounds
1 Rope Climb
7 Curtis P
400m Run
WOD Blog |
2 Rounds
2 Rope Climbs 10 Front Rack Lunges per Leg 2 Rounds 1 Rope Climb 20 Shoulder to Overhead 2 Rounds 1 Rope Climb 7 Curtis P 400m Run
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Snatch Extension + Power Snatch
60/2, 70/2, 75/2, 80/2)2 Overhead Squats 75/3)5 3min AMRAP 5 Pull Up 5 Wall balls 30 Burpees 3min AMRAP 5 Pull Up 5 Wall Balls Power Clean
60/3, 70/3, 75/3)4 Deadlift 60/5, 70/5, 75/3)3 10min AMRAP 7 Handstand Push Ups 14 Kettlebell Swings (2/1.5) 21 Double Unders Back Squat
70/3, 75/3)3, 80/3)2 Push Press 70/3, 75/3, 80/2)3 3 Sets of Each: 100m Sprint 45sec AMRAP Toes to Bars/ Burpees Rest (100m Walk) Back Squat
60/5, 70/5, 75/5)3, 80/2 Pair With Handstand Push Ups 15 Clean and Jerk (60) 30 Pull Ups 1 Sled Pull + Push 10 Clean and Jerk 20 Pull Ups 1 Sled Pull + Push 5 Clean and Jerk 10 Pull Ups 1 Sled Pull + Push Push Press
60/3, 70/3, 75/2)4, 80/1 4 Rounds 250m Row Sprint 100m Run Sprint Rest 2 min Power Snatch
60/3, 70/3, 75/3)4 Behind the Neck Press (x/3)5 12min Clock 50 Toes to Bar AMRAP 12 Kettlebell Swings 12 Box Jumps Front Squat
60/3, 70/3, 75/3)3, 80/2 Pair with Weighted Pull Ups 4 Rounds 2[7 Wall Balls, 7 Burpees] 10 Overhead Squats (135/95) |
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