Category: Workout

Wod For Time (15 Min Cap) 21-15-9 Power snatch 35/25 Bar facing burpees Rest 2 Mins 5-10-15 Bar facing burpees Power snatch 35/25   Mobility To Finish

Wod 12min AMRAP 50m Farmers Carry 32/24 10 HSPU (10m = 1 Rep)   Strength EMOM 10 mins Opt 1: 1-5 Bar Muscle Up Opt 2: 1-5 Box Bar Muscle Up Opt 3: 1-5 Pull Up Opt 4: 1-5 Box Pull Up

Strength Deadlift 1 Rep Max Metcon “Helen” Three rounds for time: Run 400 meters  Kettlebell X 21 swings 12 Pull-ups

Core     “Mary” 5 Handstand push-ups  10 1-legged squats 15 Pull-ups Max Rounds in 20 minutes Gun Show To Finish

Strength Deadlift 5×75%,3×85%,1+x95%

Metcon

Teams of 2 AMRAP 20: 40 Calorie Row, 40 Medball Squat Jumps 40 Calorie Row, 40 Medball Jumping Lunges 40 Calorie Row, 40 Medball Sit-Ups