Shoulder to overhead
Kb swings
* run 200m I between rnds
WOD Blog |
21-15-9
Shoulder to overhead Kb swings * run 200m I between rnds
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12 Minute AMRAP
12 Ring Push Ups 12 Hang Squat Cleans 12 Windshield Wipers 5 Rounds
20 Jumping Lunges 15 Clean and Jerks 100m Sprint Increase load each round Decrease by Clean and Jerk by 3 Reps every round 3 Rounds:
7 Scotty Bobs 7 Wall Ball Complex 2 Sled Push/Pull 3 Rounds
3 Rounds
5 Power Cleans 1 Jerk 3 Power Cleans 3 Jerks 1 Power Clean 5 Jerks 20 Pull Ups 50 Double Unders 3 Rounds
7 Power Snatch to Overhead Lunge 14 Lateral Box Jumps 250m Row Sprint 2 Sled Pulls 5 Minute AMRAP
7 Power Cleans 10 Push Ups Rest 1 Minute 5 Minute AMRAP 5 Power Cleans 15 Double Unders 3 Rounds
4 Ring Handstand Push Ups 8 Overhead Squats 16 Toes to Bar 200m Run 12 Minute AMRAP, among other things
3 Sumo Deadlift High Pulls 2 Pull Ups 3 Wall Balls Add 2 Reps Per Round |
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