Announcements:
Skill: Pistols and Progressions (10 min)
WOD
4 Power Cleans
6 Pistols
8 Back …
Announcements:
SWOD
Push Press 5×4
rest exactly 1 min between sets
WOD
From the rack:
1 Push …
Announcements:
WOD
EMOM 14 min
5 KB Swings (70/53)
7 Toes to Bar
9 Wall Balls (20/14 …
Announcements:
SWOD
Deadlifts 3×1 @95%
WOD
10 Strict Pullups
12 Single DB Russian Twists (30/20)
14 KB …
Announcements:
SWOD: Oly Work
1 Hang Clean Pull+1 Hang Clean+1 Jerk x 5 sets
1 Clean+1 …
Announcements:
SWOD
Front Squat 4×8
Partner WOD
16 min Ascending Ladder*
(5+5+5+5, 10+10+10+10, 15+15+15+15 etc)
Handstand Pushups
Calories Rowed
Rules
Announcements:
WOD
AMRAP 8 min
20 Cal row
10 Renegade Rows (40/30)
rest 2 min
Ascending ladder 8 min
(1+1,2+2,3+3, etc)
HR Pushups
Wall Balls (20/14 to 10’/9’)
…Announcements:
SWOD
Push Press 5×5
rest exactly 1 min between sets
WOD
100m Pinch Carry (35/25)
8 Burpee Pullups
4 Hang Cleans
2 STO
8 Rounds for time
Rx: 155/115
RxA: 185/135…
Announcements:
Skill: Double Unders (10-15 mins)
WOD
AMRAP 8 min
4 SDHP (95/65)
8 Front Rack Lunges (95/65)
16 Box Jumps (24/20)
32 Situps
rest 2 min
AMRAP …
Announcements:
SWOD
Deadlifts 3×3 @90%
Benchmark WOD
“Grace”
30 Clean and Jerks (135/95)
-For time-
…