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OTM x9
Sets 1-4: 2 Strict Press (85-95%) Sets 5-9: 1 Push Press (85-95%) WOD 9-15-21 Burpee Hang Power Clean (95/65)
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Thursday July 25, 2019
Clean & Jerk x3 For Time: 25 OH Plate sit ups(45/25) 25 Double unders 25 Front squats (135/95) 25 Double unders 25 DB Ground to overhead (40/25) 25 Double Unders 25 Cal Row 25 Double Unders *16 min. Time cap* Death By:
C2B Pull Ups *13min cap* WOD 4 rounds 12 box jumps (24/20) 6 squat snatches (115/75) 12 push ups 3 Rounds
20 Wall Ball (20/14) 2 Rope Climbs @10 min Front Squat 6@65% 4@75% 2@80% 2@85% 2@90% @25 min 50-40-30-20-10 Double Unders 5-4-3-2-1 Power Clean (185/135) 1RM Snatch
WOD 50 Air Squats 40 KB Swings (24/16) 30 Box Jumps (24/20) 20 Pull Ups 10 HSPU Push Press x3
WOD 5 Rounds 10 OH Squat (95/65) 10 Med Ball Sit Ups (20/14) Snatch 3x1-1-1 80%-85%-90%
WOD 3 Rounds 15 T2B 40 Double Unders 10 Plate Burpees (45/25) Dead Lift x7
WOD 7 Min Ascending AMRAP 5-10-15-20-25-30... Wall Ball (20/14) DB Snatch (50/35) T2B + HSPU practice
WOD 5 min AMRAP 30 Push Ups Max Power Snatch (135/95) 50 Air Squats @10 min 30-20-10 Goblet Lunge (24/16) KB Swing (24/16) |
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