Mobility (10-15 min) Skill (15 min) WOD 10 X 150 meter Row Sprints *1 min rest between sprints
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Strength: 5×3 Tempo Back Squats @ 70% *3 second tempo down and 2 second pause at the bottom WOD For Time 40-30-20-10 Wall Balls 20/14 Deadlifts 135/95 *15 min cap*
For Time 3 min AMRAP 21 cal Row 21 OHS 95/65# remaining time max burpees over the bar rest 2 min 3 min AMRAP 18 cal Row 18 OHS 115/80#…..
Strength: E2MOM x 10 min 5 Push Jerks @70% 5 Strict HSPU WOD – For Time “Annie on Wheels” 15/12 cal Assault Bike 50 Double Unders 50 Sit Ups 15/12…..
For Time Teams of 3 30 min time cap: 30 box jump overs 24/20 30 thrusters 95/65 30 HSPU 30 box jump overs 24/20 30 OHS 135/95 30 HSPU 30…..
Mobility (10 min) Skill Work (15 min) WOD – For Time 21-15-9 DB Snatches 50/35# Burpee over DB Easy 1k cool down Row
Strength: E2MOMx10min 2 Snatch Grip Deadlifts + 2 Hang Snatches + 2 OHS @75% of Snatch one rep WOD AMRAP 12 minutes 200 meter Run 8 Back Squat 135/95# 8…..
Cori is 348 Months Old Partner WOD (30 min time cap) Buy in 90 wall Balls 20/14# then 12 Rounds – You go I go style 3 Power Cleans 225/155#…..
