WOD: 7:00 AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters (95/65) Chest-to-bar pull-ups
Strength: Front Squat build to 3rm then drop to 80% and do 2xMax Reps Strength 2: Banded Deadlift 3x10 (fast) Workout: For Time: 50 Cal Bike 10 Clean and jerk 185/135# 50 Cal Bike
Optional conditioning: Running or Rowing 1,000 Meters x 3 full recovery between
Strength: 2" Deficit Deadlift 3x3 Strength 2: Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull Ups 2 - 10 Cal Row + 15 Burpees over erg Workout: 800 Meter Sled drag
Rowing 3 Sets 350m, 300, 250, 200 rest walk back to start rest 5 min between sets
Strength: Bench Press build to 5rm then drop to 80% and 2xMax Reps Strength 2: Clean from high blocks build to 2rm then drop down to 80% and complete 4x1 Workout: For Time Run 1 Mile 10 Burpee Bar Muscle Up 20 Box Jump Over 24/20" 30 Wall Balls 20/14# 20 Box Jump Over 24/20" [...]
Workout: For Time 30 Muscle ups Workout 2: 10 Min Assault bike for max cals
Strength: Box Squat: 8 x 3 (82.5%) In 15 mins Build to todays heavy Power Snatch Workout: For Time 4 Rounds Run 400 meter 7 Muscle Ups 10 Deadlift 225/155# Accessory Work: 3 Sets Dual KB Front Rack Bulgarian Split Squats x 10 each leg
Strength: Push Jerk 8 x 3 (85%) Every 3 Min x 10 (30min) Clean and Jerk Sets 1-2 = 3 Reps 75% 3-4= 2 Reps 80% 5-6= 1 Rep 85% 7-8= 1 Rep 90% 9-10= 1 Rep 95+% Workout: For Time 15 Dumbbell Cleans 50/30lb 30 Meter Dumbbell Walking lunges 15 Dumbbell Push Press 50/30# 30 [...]
WOD: "19.5" For Time 33-27-21-15-9 Reps of: Thrusters (95/65) Chest-to-bar pull-ups Time cap: 20 minutes
Strength: Bench Press 5x5 @2111 Clean + Front Squat + Jerk Sets 1-3 = 3 reps 70% 4-6 = 2 reps 75% 7-8 = 1 rep at 80% Workout: 8 Min AMRAP 2 Legless Rope Climb 4 Clean and jerks 225/175# 6 Alt Pistols Accessory Work: 3 Sets Tricep extension x 10 Dumbbell Hammer curls [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
