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Back Squat
5@50% 4@60% 3@70% 2@80% 1@90% WOD ALT EMOM 12 9 HSPU 12 C2B Pull Ups 15 KB Swings (24/16)
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Muscle Up Practice
Ring Dips WOD 40 ALT DB Snatch (50/35) 30 Box Jumps (24/20) 20 Dead Lifts (Body Weight) 30 Burpees 40 OH Plate Sit Ups (45/25) DB Seated Strict Press
3x8 Building WOD 12min Ascending AMRAP 4-8-12-16-20.... 200m Run Hang Power Snatch (115/75) Alternating Pistols 3 sec Pause Front Squat
6 x 2 reps @ 80% WOD: TABATA Burpee Pincher Plate Holds (45/25) Over Head Lunge 4x4
WOD 5 Rounds 25 Double Unders 15 Sit Ups 10 OH Squats (95/65) EMOM 3 Burpees Dead Lift 6x3 @85%
WOD 3 Rounds 6 Strict Pull Ups 12 KB Swings (24/16) 18 Wall Ball (20/14) Power Clean x1
WOD 3 Rounds 7 Jerks (155/105) 7 Box Jumps (30/24) 6 sets
8 weighted push ups 1 agility ladder + hoops WOD 6 min AMRAP Hang Squat Cleans (115/75) *EMOM 5 T2B* EMOM 7
3 OH Squats @80% WOD 30 Burpees 30 SDHP (95/65) 30 Cal Row 30 Thrusters (95/65) 30 V-Ups |
Shaun EagenAuthor Archives
August 2017
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