Friday
WOD 4 Rounds for time of: 20 Dumbbell Push Press 35/25lb 20 Dumbbell Weighted step up on 24/20″ box 40 Jump rope single unders in reverse/backwards Post times to WODHOPPER!!
WOD 4 Rounds for time of: 20 Dumbbell Push Press 35/25lb 20 Dumbbell Weighted step up on 24/20″ box 40 Jump rope single unders in reverse/backwards Post times to WODHOPPER!!
Weightlifting: Snatch 3×3 @ 81% everyone: EMOM for 16 minutes complete the following: Even minutes: 5 Front Squats Odd minutes: “core exercise”* *Either 10 GHD sit up or 20 seconds of the hollow hold. For the Front squat go as heavy as you can while still maintaining the 5 reps and good form. Use percentages
WOD 2 rounds of: 15 Deadlift 185/135 15 Burpee Then 2 rounds of: 15 Sumo-Deadlift High Pull 95/65lb 15 Toes to Bar Only one bar may be used during the workout. Be smart and load bar so weights can be transferred quickly! Post times to WODHOPPER!!!
Powerlifting: Back Squat 5,3,3,1,1+ Weightlifting Clean 5×2+1 Jerk@ 81% Back Squat 3×3 @ 81% WOD 10 minute AMRAP of: 10 Hang Power Cleans 135/95 20 wall balls 20/14lb Post loads and times to WODHOPPER
WOD A “Nate“ AMRAP in 20 minutes of 2 Muscle Ups 4 Handstand push ups 8 Kettlebell swings 70/55lb WOD B AMRAP in 20 minutes of: 8 Ring Rows 8 Push Press 95/65lb 16 Kettlebell Swings 55/35lb Post rounds to WODHOPPER!!