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Dead Lift x7
WOD 4 Rounds 30sec on/off OH Walking Plate Lunge (45/25) Burpees Atlas Stone Ground 2 Shoulder (120/75)
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Hang Snatch 5x2@80%
Snatch Low Pull 3x1@120% High Box Front Squat 5x3@75% AUX: KB Bent Over Row 3x6each Push Press 3x3@90% WOD
3 Rounds (1 Every 10min) 800m Run @6min 1/2 Tabata KB Swings (24/16) Pull Ups Clean Catches/No Stand 3x1-1-1 (75-80-85%)
Split Jerk 3x1-1-1 (75-80-85%) AUX: Strict Pull Ups 3xMAX Single Leg Broad Jump 3x3each leg Box Front Squat x5
WOD Annie 50-40-30-20-10 Double Under Sit Up EMOM 12
1 Snatch WOD 4 Rounds 5 Broad Jumps (5'/4') 10 Pull Ups 5 Dead Lifts (275/185) Snatch Catch 3sec Pause + No Stand 3x1-1-1 (75%-80%-85%)
AUX: Barbell Hip Extension 3x5 (135/95) Strict Press 3x3 @90% Tabata Hollow Rocks Front Rack Lunge x5each
3 Rounds 1min Max Reps Burpees V-Ups Cal Row -REST- |
Shaun EagenAuthor Archives
September 2017
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