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Back Squat 5x3 @85%
WOD 4 Rounds 200m Run 8 Push Press (115/75) 2 Rope Climbs
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Snatch and Clean High Pulls
3x1 each @100% WOD Every 5min For 20min 0-5 800m Run 5-10 3 Rounds 10 Wall Ball (20/14) 10 SDHP (75/55) 10-15 800m Row 15-20 3 Rounds 10 KB Swings (24/16) 15 AbMat Sit Ups Front Squat 5x3 @75%
WOD 9min Ascending AMRAP 1-2-3-4-5... HSPU 2-4-6-8-10... Dead Lift (225/155) 3-6-9-12-15... Air Squat Snatch 5x1 @90%
WOD 5 Rounds 50 Double Unders 10 Thrusters (95/65) -1 min Rest- Strict Press x3
WOD 3 Rounds 400m Run 5 Power Cleans (195/135) WOD
OPEN 17.2 12min AMRAP 2 Rounds 50ft DB Lunge (50/35) 16 T2B 8 DB Cleans (50/35) 2 Rounds 50ft DB Lunge 16 Bar Muscle Ups 8 DB Cleans Over Head Lunge x2 each
WOD ALT EMOM 16 30sec Row or Bike 10 Superman 8 Thrusters (75/55) 12 AbMat Sit Ups Dead Lift 5x3 @85%
WOD 7min Ascending AMRAP 1-2-3-4-5-6-7... Front Squat (115/75) T2B |
Shaun EagenAuthor Archives
October 2018
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