WOD 4 . 20 . 21
5 rounds
3 squat snatch 95 / 65
4 burpee box jump over
straight into 5 rounds
2 squat snatch 115 / 75
4 burpee box jump over
straight into 5 rounds
1 squat snatch 135 / 85
4 burpee box jump over
WOD 4 . 19 . 21
AMRAP 16
10 toes to bar
20 wall balls
50 double unders
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 run pentalty for putting bar down
20 min cap
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
