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4x
10 Weighted Push Ups 10 Hollow Rocks WOD EMOM 9 2 Front Squats (135/95) + 25 Double Unders
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The Seven
7 Rounds 7 HSPU 7 Thrusters (135/95) 7 K2E 7 Dead Lifts (245/165) 7 Burpees 7 KB Swings (32/24) 7 Pull Ups 3x
7 Strict T2B 12 Wall Therapy Squats 2/1 Rope Climbs 12 Single Leg DB RDL's WOD 5 Rounds 100m Run 7 HSPU 7 Power Cleans (135/95) Squat Clean 3x3
then 1 min max reps @ 135/95 WOD 7 min AMRAP 15 Goblet Sit Ups (16/12) 10 Push Ups 5 OH Squats (155/105) EMOM 8
1 Hang Power Snatch + 2 Hang Squat Snatch WOD 4 Rounds 1 Ring Muscle Up 80ft Shuttle Sprint 15 Wall Ball (20/14) Box Back Squat x5
then 3x3 @5RM WOD 3 Rounds 3 min AMRAP 10 KB Swings (24/16) 5 Strict Pull Ups 10 Hang Squat Cleans (95/65) -1 min REST- Dead Lift 5@65%-3@75%-1@85%
5@75%-3@85%-1@95% WOD 15-12-9-6-3 Burpee Box Jump (24/20) 3-6-9-12-15 Pull Up 3x
200m Row 200m Run WOD 5 Rounds 6 Power Cleans (135/95) 4 Front Squats 2 Push Jerks EMOM 10
1 Clean Pull + 1 Squat Clean WOD 10 min AMRAP 31 OH Plate Lunge (45/25) 31 Double Unders 31 Dead Lifts (155/105) 31 Sit Ups Push Press 4x4 @80%
WOD 2 Rounds 7 HSPU 14 Russian Swings (32/24) 21 Burpees 28 Air Squats |
Shaun EagenAuthor Archives
October 2018
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