Hang Cleans
Skill:
Hang Cleans
WOD:
10 Rounds for Time
5 Hang cleans 95 lbs.
10 Wall balls 20/14
Skill:
Hang Cleans
WOD:
10 Rounds for Time
5 Hang cleans 95 lbs.
10 Wall balls 20/14
Strength:
Shoulder press
3-3-3-3-3
Endurance:
Row 200m, Run 1000m
Row 400m, Run 800m
Row 600m, Run 600m
Row 800m, Run 400m
Row 1000m, Run 200m
18 Minute AMRAP
5 Push Press 135/95
10 pull ups
15 burpees
For Time
20-18-16-14-12-10-8-6-4-2
Kettlebell Swings @ 1.5,1 pood
Box jumps 24/20
5 Rounds for time:
run 200m
10 wall balls 20/14
10 Handstand Pushups
Strength:
Deadlift
5-5-5-5-5
High Hang Clean Pull
3-3-3-3-3
Stamina:
3 rounds of 1 minute stations
1. shuttle run
2. planks holds
3. ring rows
50-40-30-20-10
Double Unders
Situps
Thrusters
3-3-3-3-3
5 Rounds for Time
15 medball cleans
7 pullups
run 400m
24 min AMRAP
5 push jerks 110/70
20 box jumps 20″