General warm-up 3rounds 200m Row 200m Run Then…, 7 Rounds: 10 Bench Press 135/75 2 Rope Climbs 50 Double unders —Rest 1min.— *RX+ is 165/85 *RX++ 185/100 Then…, 10min. AMRAP: 15 Wall Balls 20/14 15 weighted Ab-mat sit up. RX+GHDS 15 American KB Swings 53/35
FOTB PREP “Strength Complex” Pick one. A)1 power cleans 3 front squats 1 hang clean (any style) 1 Shoulder to over head (any style) Or B)”3RM Overhead Squat” 3RM Overhead Squat (off the floor) Then.. Pick one Amrap. Amrap A is 7 deadlifts and 7 burpees over bar. or Amrap B is 7 KB snatches(53/35)…
General warm up Then.., Clean or Snatch warm-up Then.., 30min. Running Clock… “Jerry” 1mile Run (200m intervals) 2000m Row (200m intervals) 1mile Run (200m intervals) immediately into; 30 Power Clean and Jerks OR Snatches (50%) 30 at (60%) 30 at (70%) Max Reps at (80%) Pick a weight to start with that you can do…
General Warm-up Then…, 10 Back Rack Lunges *5 reps on each leg. Build in weight and take your time descending. No super fast reps. Immediately into; 10 single leg deadlifts *Back foot elevated on 20″ box or bench. Start with your weaker leg first. 🍑gainz -Rest 2min. between sets -Repeat for 5 sets Rest 5…
Labor Day Wod! Dynamic warm-up Then… 3 Rounds: 1000m Row 100 Double Unders 100 Russian Twists w/35/20 Db (1-2count) 1 Mile Run (800m+800m)
