WOD BLOG

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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5 x 3 Push Press THEN 3 Rounds 11 Muscle Ups 7 Box Jump Overs

Jump OVER the Box

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5 x 3 Push Press THEN 3 Rounds: 12 Pull Ups 5 Turkish Get Ups (24/16) 9 In & Outs

Turkish Get Ups Anyone?

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