Great balls of fire
8.7.19 5 x 3 min amraps 15 / 12 cal bike or 21/18 calorie row 20 dumbbell snatch 50/35 Max wall balls Rest 3 min
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8.7.19 5 x 3 min amraps 15 / 12 cal bike or 21/18 calorie row 20 dumbbell snatch 50/35 Max wall balls Rest 3 min
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8.6.19 Every 2 min 10 sets of 2 rep back squats building to heavy 2 rep Cash out Run 400m 40 burpee box jump overs 24/20 Run 250m
Wod 8.5.19 “ the standard “ For time 30 clean and jerks ( grace ) 135/95 30 ctb pull ups 30 snatches ( Isabel ) 135/95 Use same barbell for both snatch and clean and jerk , most athletes that will scale the snatch load , which is ok , and use the same load
WOD 8 . 2 . 19 Rounds 4 Rounds 250m Run 10 Snatch 115 / 75 50 Double unders 10 Push Press 115 / 75 20 min cap
WOD 8 . 1 . 19 5 Rounds for max reps Body Weight / 75% body weight : Bench Press Superset with Max reps pull ups Rest as needed between sets. Score total for each
7 . 30 . 19 A. 3 Sets of Overhead lunges 8 steps B. 3 sets of Front rack lunges 8 steps C. 3 x 3 min AMRAP 500m Row Max reps HSPU Rest 2 min between rounds
WOD 7 . 29 . 19 Rotate through each of the 4 stations with 20 seconds of max reps with 10 seconds rest. Go through each station 8 rounds. Score max reps. Bike Cals Push Ups KettleBell Swings 53 / 35 box jumps 24 / 20
WOD 7 . 26 . 19 AMRAP 21 Run 400m 28 wall balls 7 bar muscle ups , scale with jumping or banded bar muscle ups 1 – 1
WOD 7 . 25 . 19 Front squat wave 3 Rounds 5 reps light , 3 reps medium , 1 rep heavy. then repeat 3 rounds. For time Row 1000m 50 situps 50 russian kbs 50 situps
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