Siteplicity

Wod 10-13-20 a. Deadlift 3-3-3 warm up 1-1-1-1-1-1 deadlift b. cash out 12 min amrap with a partner row 1000 50 push ups

WOD 10 – 11 – 20 4 Rounds 10 ground to overhead 95 / 65 10 burpee box jump over 400m run 20 min cap

WOD 10 . 9 . 20 AMRAP 12 100 Dubs 30 front squats 95 / 65 10 bar muscle ups

WOD 10 . 8 . 20 A. Split Jerks 7 sets of 2 reps B. 12 min amrap 35 situps 50′ hsw or 30 seconds of plank hold / handstand hold on wall

WOD 10 . 7 . 20 8 min AMRAP Run 800m Max reps power snatch 155/95 rest 2 min Run 800m max reps wall balls

WOD 10 . 6 . 20 A. Squat clean 3 reps EMOM 5 min rest 2 min squat clean 2 reps EMOM 5 min rest 2 min squat clean 1 rep EMOM x 5 min B. Cash out 10 min EMOM row 150m

WOD 10 . 5 . 20 15 min AMRAP 10 push press 115 / 75 10 KBS 53 / 35 10 box jumps 24 / 20

WOD 10 . 2 . 20 3 rounds for time run 250m 25 wall balls run 250m 25 KBS 53 / 35

10 . 1 . 20 6 x 2 min rounds 10 push jerk 135 / 85 10 burpees over the bar max reps cal bike rest 2 min

WOD 9 . 30 . 20 1000 – 750 – 500 – 250 row 500 – 400 – 250 – 100 run 4 – 3 – 2 – 1 rope climb