WOD BLOG

5 x 7 Deadlift @ 1/2 of 1 rep max + medium band resistance THEN Partner WOD 5 rounds 30 Sit Up OH Med Ball Throw (total reps) 30 Partner Alt Wall Ball 200m Run w Med Ball (20/14)

Partner WOD

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5 x 7 Deadlift @ 1/2 of 1 rep max + medium band resistance THEN 9 min AMRAP 50 Double Under 3 Snatch (155/115)

AMRAP

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Benchmark (retest) 12-9-6-3 SDHP (155/105) Shoulder to OH

Benchmark (retest)

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Benchmark (retest) 3 Hang Power Cleans (185/115) 6 Box Jumps (24/20) 12 Toes 2 Bar 3 Front Squats (185/115)

Benchmark (retest)

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Ladder 3/1, 5/1, 7/1, 9/1, 7/1, 5/1, 3/1 Back Squat (185/135) 100m Sprint

The Ladder

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5 x 5 Hang Squat Cleans (no drops) THEN For Time: 30 Burpees 30 Push Ups 30 Pull Ups 15 Burpees 15 Push Ups 15 Pull Ups

Trifecta of Awesomeness

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5 x 5 Hang Squat Cleans (no drops) THEN 7 min AMRAP 8 total reps Jumping Split Lunge 10 Push Ups

7 Minute AMRAP

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3 Rounds 21 Push Jerk (155/115) 400m Run

Push Jerk & RUN!

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21 Push Press/Push Jerk (135/95) 400m/500m Run Row 21 Power Clean (135/95) 400m/500m Run Row 21 Front Squat (135/95)

The 21’s

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5 Rounds 30 KB Russian Swings (24/16) 20 Ring Push Ups 30 Squats

Swing Away!

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