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Push Jerk 6x4 @70-80% Pause in the Catch
WOD ALT EMOM 16 18 Air Squats 9 Sumo Dead Lift High Pull (75/55) 12 Plank DB Rows (40/25) 10 Burpees Front Squat 5x5 @80%
1 set max reps @70% WOD 4 Rounds 15 KB Swings (24/16) 15 Push Press (115/75) EMOM 5/3 Pull Ups EMOM 8
2 Power Snatch WOD 3 Rounds 20 Push Ups 20 Box Jumps (24/20) 10 Hang Power Cleans (155/105) 19.4
3 Rounds 10 Snatch (95/65) 12 Bar Facing Burpees -3 min Rest- 3 Rounds 10 Bar Muscle Ups 12 Bar Facing Burpees 400m Sprint x4 1:1 WORK:REST
WOD 3 Rounds 3 min AMRAP 8 T2B 8 Dead Lifts (185/125) 8 Burpees -1 min Rest- 3x
12 DB Bench 12 OH Lunge (75/55) WOD 3 Rounds 10 Front Squats (135/95) 12/10 Cal Row 3 Rounds 20 KB Swings (24/16) 30 sec Plank Open 19.3
10 in Cap 200 Ft DB OH Walking Lunge (50/35) 50 DB Box Step Ups (24/20) 50 Strict HSPU 200 Ft Hand Stand Walk 6 min C2B Practice
8 min HSPU Practice WOD 12 min 30 sec on/off Power Snatch (75/55) Bar Facing Burpee Wall Ball (20/14) Lying Spine Twist Front Squat 4x7 @75%
WOD 4 Rounds 7 Dead Lifts (225/155) 15 Box Jumps (24/20) 7 OH Sit Ups (45/25) *5/3 Rope Climbs* |
Shaun EagenAuthor Archives
February 2019
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