Strength Back Squat 4×10 @65% of 1rm 000,300,600,900 * WOD For Time (9-11 min cap) 30 Strict Pull Ups 50 Wall Balls 15 Strict Pull Ups 25 Wall Balls @20/14lbs * PEAK Deadlift 3×5@75% of 1RM 3×3@80% of 1RM NOTE: Slightly heavier than last week
Strength Strict Press 9×2 @75% of 1rm 000,130,300,430,600,730,900, 1030,1200 * WOD For Reps 5 Rounds 30/22 Cal Row ME HSPU *Score = Total volume of HSPU from 5 rounds * PEAK 4min AMRAP 27 Hang Power Cleans 27 Box jumps 24’/20’ 27 Calorie Bike Rest 4:00 4min AMRAP 21 Hang Power Cleans 21 Box jumps…
Strength Pull Up Death By Pull Ups Start at 2 + 2 reps per round * WOD AMRAP 15 mins 50 Bar Facing Burpees 50 STOH 50/40 Calorie Bike 50 KB snatch @42.5/30kg @24/16kg * PEAK Deadlift 3×5@72.5% of 1RM 3×3@77.5% of 1RM NOTE: Slightly heavier than last week
Strength Front Squat 5×1 @90% of 1rm 1×10@65% of 1rm 0000,230,500,730,1000,1300 * WOD 11 Min AMRAP 7 TTB 5 Deadlift 3 Hang Power Clean 1 Hang Squat Clean @70/47.5kg * PEAK 4 Rounds 600m Run (90%-95% effort) 2min REST NOTE: This is faster than 1 mile pace
Olympic Lifting Snatch 20 Mins to Find 1RM * WOD 9 Min AMRAP 30 Air Squats 7 Power Snatch @52.5/35kg * PEAK Strength Circuit 4 x 10 Double KB Bench Press (32/24) 4 x 10 Single arm heavy DB bent over row 4 x Max effort Strict pull-ups NOTE: If you have no strict pull…
WOD For Tme (20-25 min cap) 1.2k Run 10 Rounds 4 HSPU 8 Pull Ups 12 Air Squats * Gymnastics/Strength HSPU 5 Sets 15 KB Swings + Max set strict HSPU (cap 15 reps) Rest 2 mins between sets *KB swings unbroken * PEAK Snatch (retest: Compare to 4/07/19) Find 1 RM Over Head Squat…