Strength: Front Squats 4×4
Workout: For Time
15 Power Clean + Jerk RX(135/95)
30 Pull ups
15 Power Clean + Jerk
20 Chest To Bar
15 P. Clean + Jerk
10 Bar Muscle ups
Strength: Box Squats 5×3
Workout: For Time
400m Run BUY IN
21-15-9
Power Snatches RX M (95lb-115lb-135lb) RX Fe (65lb-75lb-95lb)
Toes To Bar
400m Run BUY OUT
Strength: For Quality
4 sets
20 DB Bulgarian Split Squats (10 per leg)
25m Sled Push
then,
4 Sets
10 DB Curls (10 per arm)
20 Banded Tricep ext.
30 Plate Twist
Workout: For Time
27-21-15-9 KB Russian Swings
20 Walking Lunges (no weight)
27-21-15-9 Air Squats
Strength: Front Squats 4×6
Workout: For Time
Teams of 2!
200 Double unders
80 Cal Row/Dyne/SKi
50 Push ups
150 Double unders
60 Cals
50 Deficit Push ups (55/45 plates)
100 Double unders
40 Cals
50 Handstand Push ups
Strength: Every 90 seconds for 15 minutes
3 Power Cleans **Increase weight throughout and reset every rep no touch n’ go**
Workout: For Time
100 Situps
30 Alternating DB Snatches (50/35)
15 Box Jumps (24/20)
75 Situps
20 Alternating DB Snatches
10 Box Jumps
50 Situps
10 Alternating DB Snatches
5 Box Jumps
Workout: HERO WOD “Daniel”
50 Pull ups (25 pull ups)
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull ups (25 pull ups)
Strength: Box Squats 4×4
Workout: For Time
20-40-60-40-20 Double unders
10 DB Hang Clean + Jerk RX(50/35)
10 Lateral Burpees over DB
Extra Credit: 4 Sets
15 Reverse Hypers
10-15 GHD
10 Barbell Curls
20 Banded Tricep ext
Strength: For Quality
4 Rounds
100ft D-ball Carry
3 Rope Climbs
then,
4 Rounds
10 Bench Press
20 DB Walking Lunges
Workout: For Time
10-8-6-4-2 Renegade Row (Row,Row is 1 rep)
20 Strict Situps
10-8-6-4-2 DB Deadlifts
Strength: Strict Press 3×8
Workout: For Time
15 Power Snatch RX(135/95) RX+(165/115)
45 Toes To Bar
45 Wallballs (20/14)
15 Power Snatch RX(135/95) RX+(165/115)
Workout: For Time (42 minute cap)
Teams of 2!
150 Cal. Row/Echo/Ski (RX+ 200 cals)
1 Mile Run
100 Cals… (RX+150 cals)
800 m Run (RX+ 1 Mile run)
50 Cals… (RX+ 100 cals)