Uncategorized

WOD 4 . 16 . 21 EMOM 24 Odd pull ups even squat clean 95 / 65 2 – 4 – 6 – 8 – 10 – 12 etc until failure. start over at 2 – 4 – 6 – etc every time you fail until 24 min expires.

4 . 15 . 21 For time Bike 25 / 22 calories 18 strict press 95 / 65 ( 5 cal penalty for putting bar down ) Row 35 / 30 calories 18 strict press 95 / 65 (5 calorie penalty for putting bar down ) Run 500m 18 strict press 95 / 65 100m

WOD 4 . 14 . 21 4 rounds 400m run 250m ball run 100m farmer carry

WOD 4 . 13 . 21 5 x 3 pause front squats 5 x 1 front squat Cash out 10 – 1 DB hang clean DB Squat Rotate full rounds with a partner.

WOD 4 . 12 . 21 AMRAP 15 15 snatch 135 / 85 20 burpees over the bar

4 . 9 . 21 5 rounds 15 thrusters 95 / 65 400m run

WOD 4 . 8 . 21 7 rounds 12 Sumo Deadlift highpulls 95 / 65 12 / 9 Dips 12 toes to bar

WOD 4 . 7 . 21 Partner WOD AMRAP 21 Row 21 calories 21 wall balls rotate full rounds with partner

WOD 4 . 6 . 21 5 x 5 power clean rest 1 min 5 x 3 power clean rest 1 min 5 x 2 power clean rest 1 min 5 x 1 power clean B Cash out – partner wod 10 rounds 100m run while partner holds L sit then switch

WOD 4 . 5 . 21 AMRAP 15 40 back squats 30 pull ups 20 Shoulder to overhead 135 / 95