WOD TRIPLE AMRAP W/ PARTNER
Between Min 0-5 complete w/partner:
– 500m Row
– 10 Power Clean 225/145
– 30 Push-ups
– 500m Row
– 10 Power Clean 225/145
– 30 Push-ups
Between Min 5-15 complete w/partner:
– 750m Row
– 30 Power Clean
– 50 Push-ups
Between Min 15-20 complete w/partner:
– 500m Row
– 10 Power Clean
– 30 Push-ups
WOD TRIPLE AMRAP
AMRAP 5min
– 10 DB Step Up 24/20 + 45/25#
– 8 Box Jumps 24/20
– 6 Ring Dips
– 10 DB Step Up 24/20 + 45/25#
– 8 Box Jumps 24/20
– 6 Ring Dips
AMRAP 5min
– 8 DB Step Up
– 6 Box Jumps
– 4 Ring Dips
AMRAP 5min
– 6 DB Step Up
– 4 Box Jump
– 2 Ring Dips
*REST 2 MINS BETWEEN AMRAPS
WOD 60-50-40-30-40-50-60 CALORIE ROW W/ PARTNER
alternate whenever you choose but share work evenly .. SAME ROWER
WOD EVERY 4 MINUTES FOR 4 SETS:
5 Deadlifts @ 70%
On Final set perform max reps – Stop if you achieve 15 reps
1 X 5 :
4 ROUNDS FOR TIME
200 M Run
12 Clean and Jerk (115/75)
12 Bar Facing Burpees
12 Clean and Jerk (115/75)
12 Bar Facing Burpees
WOD Member’s Mayhem!! Come get your competition ON! 8am to 12pm.
Normal 9am’rs – jump in at 9. all good.
See you tomorrow
WOD 21 T2B
21 Front Squats (135/95)
21 Pull-ups
21 Box Jumps (24”/20”)
21 Clean and Jerks (135/95)
21 Burpees
WOD BACK SQUAT 5X5
5 x 5 @ 80% for all sets
*rest as needed between sets
1 X 5 :
EVERY 3 MINUTES FOR 4 SETS
400 M run
Score is longest interval