Main – WOD Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 30 Double Unders 15 Power Snatches 75/55
Main – WOD Weightlifting Back Squat (4X8@80) Metcon **ME Muscle Ups if you have them Metcon (AMRAP – Reps) 5 .....
Main – WOD Weightlifting 3 Position Snatch (Floor, Hang, High Hang) (12 mins to max) Perform snatch from Floor, Hang .....
Main – WOD Weightlifting Clean and Jerk (15 mins to 1 rep) Metcon Metcon (Time) 50 Thrusters 45/35# 75 Double-Unders .....
Main – WOD Weightlifting Back Squat (2X3@90%, 2X2@95%) Metcon Metcon (Time) 10 HSPU 30 Deadlifts 135/95 20 HSPU 20 Deadlifts .....
Main – WOD THE VIKING (Time) “Ég er víkingur!!” If you are tending your fields and hear that? Run for .....
Main – WOD Weightlifting mid hang clean + jerk (5×1 mid hang clean & jerk @ 80%) clean taken from .....
Main – WOD Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups
Main – WOD Weightlifting Two position Hang Snatch (12 mins to 1 rep max) below knee, top knee Metcon Karen .....
Main – WOD Weightlifting Snatch (7X1 @ 70-80%) Metcon Metcon (Time) 20 HSPU 50 Double-Unders 10 OHS 125/85# 75′ HS .....
Main – WOD Weightlifting Push Press (1 rep max) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#
Main – WOD Checkpoints (Time) As a Team of 4, complete the following at each check point ZERO 1K Run .....
