WOD

Strength:

Every :90 for 10 Rounds
1 Deadlift @ 90%

Workout:

For Time:
Row 500m
Rest 1:15
Row 400m
Rest 1:00
Row 300m
Rest :45
Row 200m
Rest :30
Row 100m

Skill Work:

Double-Under Skills – Week 2 of 2

Workout:

4 rounds not for time:
12 DB Floor Press (1 full second pause at each lockout)
9 Single-Arm DB Bent-Over Row per arm
6 SLOW Strict Hanging Toes to Bar/Knee Raises
3 Wall Climbs

Workout:

AMRAP 28
10 Shoulder-to-Overhead
10 Front Squats
15 Ball Slams
15 Calorie Row

Strength:

For time:
10 Power Cleans
Rest 1 min
10 Power Cleans
Rest 1
10 Power Cleans
@ 70%

Workout:

AMRAP 13

20 Alternating Dumbbell Snatch (50/35)

30 Double-Unders

10 Sit Ups

Strength:

EMOM 9
Push Press @ >87%
2, 1, 2, 1, 2, 1, 2, 1, 2

Workout:

AMRAP 15
19 Wall Balls (20/14 lb, 10/9 ft)
19 Calorie Row

Skill Work:

Double-Under Skills – Week 1 of 2

Workout:

4 rounds not for time:
15 Banded Good mornings
1 Minute Plank
10 Superman PVC Prone Pass-Throughs

AND

Accumulate 8 total minutes of time on the Echo Bike

Strength:

EMOM 10
1 Deadlift @ 85%

Workout:

For time:
10-1 Hang Power Snatch @50%
1-10 Calorie Row

Strength:

Every 2:00

1-10 Back Squat

Start at 90% and decrease to 45%

Workout:

For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box