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Low Ring Turnover
High Ring Kip Jumping Muscle Up 5x3 each WOD 3 Rounds 15 Front Squats (95/65) 15 KB Swings (24/16) 1 Round of Cindy
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Warm Up WOD
3 Rounds 150m Run 5 Strict Pull Ups 7 Russian Swings (24/16) 9 Squat Clean Wall Balls (20/14) 1RM BACK SQUAT!!!! 3x
7 each SL KB Post Dead Lift 12 90 degree DB Lateral Raise 20 Bandy Triceps WOD 4 Rounds 30 sec on/off Cal Row KB Swing (24/16) Burpee Snatch Low Pulls 3x1 @90%
Clean Low Pulls 3x1 @90% WOD 4 Rounds 5 HSPU 10 Pull Ups 15 Wall Ball (20/14) -10 min Cap- Thruster 4x2
WOD 7 min AMRAP 20 DB Snatch (50/35) 50 Double Unders OH Squat x2
WOD 5-3-1 Clean & Jerk (185/125) Muscle Up -2 min Rest- 5-3-1 Clean & Jerk (135/95) Muscle Up EMOM 8
1 Clean WOD 7 min Ascending AMRAP 1-2-3-4-5-6-7-8-9.... Power Snatch (115/75) Burpee Over Bar Back Squat
2x 3@70%-2@80%-1@90% WOD 4 Rounds 200m Run 10 DB Shoulder 2 OH (50/35) Choose 1:
3RM Weighted Pull Up or 3 sets Max Strict Pull Ups WOD 3 Rounds 20 KB Swings (24/16) 10 Front Squats (135/95) 15 Box Jumps (24/20) Row Sprints 6 x 200m
WOD 5x 2 Rounds 5 Hang Power Cleans (155/105) 5 HSPU -1 min Rest- |
Shaun EagenAuthor Archives
January 2019
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