Author: arnie

80 OHS 55/75
80 V-UPS
1. MILE ROW ( SPLIT HOWEVER YOU WANT)

60 POWER SNATCHES
60 HOLLOW ROCKS
1 MILE RUN( TOGETHER)

20-16-12-8-4
POWER CLEANS 85/115
200 MT RUN
1 ROPE CLIMB

RX+ 2 RING MU INSTEAD OF ROPE CLIMB

EMOM X 5 MIN
6/12 CALL BIKE
5 BURPEES

REST 2 MIN

EMOM X 5
6/12 CAL ROW
10 DB POWER SNATCHES 20 /30
RX+ 35/50

REST 2 MIN

EMOM X 5
100 MT RUN
10-OH LUNGES IN PLACE W PLATE 25/45( ALTERNATING LEGS)
REST 2 MIN

AFTER THE 3 EMOM
2 X 50. MT EACH
SLED PULL 45/90
PROWLER PUSH 45/90

AFTER THE 3 EMOM
2 X 50. MT EACH
SLED PULL 45/90
PROWLER PUSH 45/90

10-15 MIN
BENCH DAY!
5-4-3-2-1-1-1

20 MIN AMRAP
13 FRONT SQUATS 65/95
13 BOX JUMPS
13 PUSH UPS

30 SIT UPS
EVERY 5 MIN

5-10 MIN
STRICT PULL UPS DRILLS

WOD

3 RDS OF DT ( 12 D/L 9 HANG POWER CLEAN, 6 PUSH JERK 105/155)
1 RD OF HELEN( 400MT RUN ,21 KB SWINGS, 12 PULL UPS)
3 RDS OF DT
1 RD OF HELEN
3 RDS OF DT
1 RD OF HELEN

FOR TIME
BUY IN

10 PULL UPS WITH TOES TO BAR( 1 PULL UP 1 TOES TO BAR) TRY TO CONECT THEM! 10 EACH PERSON

40 HANG POWER CLEANS
40 KB SWINGS
40 WALL BALLS
40 BURPEES
40 BOX JUMP OVERS
40 THRUSTERS
40 HANG POWER SNATCHES

BUY OUT
200 DUBS

200 MT RUN AFTER EACH MOVEMENT

RX 65/95
RX+ 85/115
RX+ RING TOES TO BAR WITH RINGS MU