WOD

Friday June 24th , 2022

AMRAP 6

15 snatch

15 wall ball

rest 3 min

AMRAP 4

10 snatch

10 wall ball

rest 2 min

AMRAP 2

6 snatch

6 wall balls

Use 75 / 55 barbell for snatch

Thursday June 23rd , 2022

A. Split Jerk 7 x 3

B. Partner amrap 10

synchro DB split jerk 8 R / 8 L

50 double unders – each at same time

Wednesday June 22nd , 2022

AMRAP 20

400m run

30 situps

2 rope climbs

Tuesday June 21st , 2022

A. Deadlift

5 – 5 across

3 – 3 -3 across

1 -1 -1 -1 building

B. Partner AMRAP 12

50 cal machine

50 Kettlebell swings

Monday June 20th , 2022

5 x 2 min rounds rest 1: 30

3 power clean

6 push jerks

9 front squats

max burpees in remaining time

155/105 barbell

Friday June 17th, 2022

5 min amrap

9 toes to bar

36 dubs

rest 3 min

5 min amrap

9 burpee to target

36 dubs

rest 3 min

5 min amrap

9 toes to bar

9 burpees ( not to target )

Thursday June 16 , 2022

A.

Squat clean

3 – 3- 3 – 3 – 3

B.

12 min abs

1 min situp

1 min hollow rock

1 min plank

1 min rest.

Wednesday June 15th , 2022

2 rounds

run 250m

25 push ups

run 250m

20 ring dips

run 250m

15 handstand push ups

run 250

10 m handstand walk

25 minute cap.

Tuesday June 14th , 2022

A. Back Squat

8 – 8 across

4 – 4 -4 across

2 – 2- 2- 2 building

B. Partner relay 4 – 3 – 2 – 1 minutes on machine for max cals.

Monday June 13th , 2022

AMRAP 16

4 / 3 strict pull ups

8 box jump over

12 db snatch