WOD

Today’s Workout

For Time:
800m Run
21 Power Snatches (115/75#)
21 Toes to Bar
800m Run
15 Power Snatches (135/95#)
15 Toes to Bar
800m Run
9 Power Snatches (155/105#)
9 Toes to Bar

Today’s Workout

AMRAP20:
10 Wallballs (20/14#)
15 Push Ups

Every 2:00, Run 200m

Today’s Workout

Strength

• AMRAP12 for QUALITY:
  • 6 DB Bench Complex
    12R/12L DB Bent Over Row *non working hand in static hold
    1:00 Weighted Plank

DB Bench Complex:
R/L/Both

Conditioning

12:00 Running Clock

3 Rounds:
50 Double Unders
10 Pull Ups

2 Rounds:
75 Double Unders
10 Chest to Bar Pull Ups

100 UNBROKEN Double Unders
Max Bar Muscle Ups in remaining time

Today’s Workout

Strength

• Week 2, Day 2 Squat Cycle
  • 1×20 Back Squats (5# heavier from Monday)

Conditioning

• EMOM16
  1- 15 Wallballs
  2- 10 Box Jumps
  3- Max Burpees
  4- Rest

Today’s Workout

• 2 Rounds For TOTAL Time
  – 2k Bike, Rest 1:00
  – 100 Double Unders, Rest :30
  – 50 KB Swings, Rest :15
  – 25 Toes to Bar

Immediately following 25 Toes to Bar, begin 2k bike

Today’s Workout

Conditioning

• 10 x 500m Row/Ski
  Rest 1:00

After Party

• 100 Hollow Body Rocks
  *Every Break, 20 DB Curls

Today’s Workout

Strength

• Week 2 of Squat Cycle
  • 1×20 Back Squats (5# heavier than last Thursday!)

Conditioning

• 5 Rounds For Time:
  • 200m Run
  • 10 DB Thrusters

Today’s Workout

Conditioning

• For Time:
  • 2000m Row/Ski
    50 Hang Power Cleans (135/95#)
    40 Toes to Bar
    30 Shoulder to OH

Today’s Workout

Conditioning

• AMRAP24
  • 800m Run
    100m Farmers Carry
    100m Front Rack/Sandbag Carry
    100m Overhead Carry

Today’s Workout

Conditioning

• EMOM28
  1- 2 Squat Snatch (Building)
  2- 10 Burpees over the Bar
  3- Max Reps Strict Pull Ups
  4- Rest