WODs

BRING A FRIEND DAY!!!

3 Rounds for time 12 double KB snatch (16/12kg per hand) 15m double KB overhead lunge walk (16/12kg per hand) 8 muscle ups cut off 12

5 Rounds for time 8 deadlifts @ 65% of 1RM 45 double unders cut off 14

30min for QUALITY!!! 8 strict ring dips with 2sec pause at the top in external rotation 8 strict handstand push up 10m handstand walk

Team 2 WOD Amrap 14 8 bar muscle ups 12 burpees 16 hang power snatches 50/35kg one works, one rests, switch whenever wants

A Clean build up to a heavy touch and go triple max 12 min B 5 Rounds for time 5 clusters (75% of A) 7 box jumps 24/20 cut off 7

For time of: 1km row 50 toes to bar 30 overhead squats 50/35kg cut off 15

4 Rounds for time 15m Overhead walking lunge 22.5/15kg 12 Box step ups (22.5/15kg) 16/12 Assault bike calories >65/42 RPM cut off 15

Bench press 5-5-5-3-3-3-1-1-1 in between super sets with strict pull ups 4-4-4-4-4-4-4-4-4

A push jerk build up to a heavy (not max) single 17 min 3 min transition time to B B Amrap 9 3 push jerks (80% of A) 9 back squats (same weight as jerks) 12 toes to bar