Strength: Back Squat 10-10-10-10 4 sets to work up to a 10 rep max Back Squat “Karen’s Gone KRAY KRAY” 150 Wall Balls for time (20/14) *EMOM 3 burpees* **15…..
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All posts by Dawn Look
WOD 5 Minutes 10 HSPU 25 Box Jump Overs (24/20) Max Power Cleans in remaining time (115/80) Rest 2 Minutes 5 Minutes 10 HSPU 25 Box Jump Overs (24/20) Max…..
Strength: Push Press – Build to Heavy 3 Rep 3-3-3-3-3-3-3 Push Press: 2 sets of max unbroken reps @ 70% of 3 rep max WOD – 3 RFT 400 meter…..
AMRAP 25 min – Teams of 2 40 Pull Ups 30 Hang Squat Cleans (135/95) 20 Alternating Pistols 10 Partner Bar Facing Burpees
Strength: Bench Press 5×4 @ 80% WOD EMOM 12 min Min 1: 12 GHDS Min 2: 15 Wall Balls (20/14) Min 3: Max Deadlifts (225/155)
Open WOD 18.1 Complete as many rounds as possible in 20 minutes of: •8 toes-to-bars •10 dumbbell hang clean and jerks •14 / 12-cal. row Rx: Men use 50-lb. dumbbell…..
Strength: EMOM X 10 Min 1: 4 Front Squats @ 60% of 1 rep Min 2: 5 Back Squats (same as Front Squat weight) WOD AMRAP 16 miuntes 8 Hang…..
5 Rounds For Time 1 LOG OH Walking KB Lunges (right arm) 20 KB Swings (53/35) 1 LOG OH Walking KB Lunges (left arm) 20 Goblet Squats (53/35) 2 Rope…..
Strength: Strict Press 5×5@ 70% Metcon – For Time 10-1 Push Press (135/95) 1-10 Ring Dips *15 min time cap
