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Row Sprint 6 x 200m
WOD 7 Rounds 1 min on/30 sec off 3 Squat Snatch (135/95) 6 Lateral Burpee Over Bar 9 Box Jumps (30/24)
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Back Squat 4x4 @80%
WOD 4 Rounds 200m Run 5 HSPU 15 V Ups Deficit Dead Lift 7x1 @80%
WOD EMOM 2 OH Squats (115/75) *including rest* 3 Rounds 8 Burpees 10 KB Swings (24/16) 12 Jump Lunges @10 minutes 30 DB Snatches (50/35) 20 Box Jump Overs (24/20) 10 Pull Ups 1 1/2 Front Squat 4x2 @75%
+Wall Presses x10 WOD 7 min AMRAP 7 Power Cleans (155/105) 15 T2B 30 Double Unders Snatch +
Hang Snatch WOD 400m Run Buy In 21-15-9 Push Jerk (115/75) AbMat Sit Up 400m Run Buy Out Strict Press 4x2 @85%
Push Press 2x2 @85% WOD Tabata Dead Lift (275/185) Hand Release Push Up Strict Pull Ups 3x10
Bandy Triceps 3x15 WOD Fight Gone Bad 3 Rounds 1 min MAX reps Wall Ball (20) SDHP (75) Box Jumps (20) Push Press (75) Cal Row -REST- 3x
16 Rack/Hang KB Lunges 15 DB Floor Press 10 V-Ups WOD 5 Rounds 10 DB Shoulder 2 OH (50/35) 10 Box Jumps (24/20) EMOM 1 Squat Clean (205/135) Dead Lift x5
WOD 21-15-9-15-21 Wall Ball (20/14) Pull Up OH Squat 6x2 @85%
WOD 3 Rounds 200m Run 10 KB Swings (32/24) @10 minutes 40 Air Squats 20 KB SDHP (32/24) 10 HSPU |
Shaun EagenAuthor Archives
September 2019
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