WOD

Training of the day! A. 5 mins unbroken planks! B. On a 6 min clock: Run 500m ME wallball Rest 2 min C. On a 6 minute Clock: Row 500m ME Push Ups Rest 2 min D. On a 6 minute Clock: Run 500M ME OHS 45/35 Rest 2 min E. On a 6 minute Clock: Row 500m ME Seated Strict Press Rest 2 mins D. On a 6 minute Clock: Run 500m ME Air Squats For added difficulty, wear a weight vest!
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Training of the day! A. 30 Alt KB Windmills B. EMOM 10 5 Deadlift 155/105 5 Front Squats 155/105 C. AMRAP 25 @ 80% Effort 15 Wallball Sit Ups 150m Run 15 Pull Ups 150m Run
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Training of the day! A. For form: 20 TGU (10 min cap) B. Every 2 minutes for 6 rounds: Row 250m C. AMRAP 5 10 Box Jump 8 Push Ups 6 Candle Sticks Rest 3 mins AMRAP 5 7 Snatch 75/45 21 DU Rest 3 mins AMRAP 5 Burpees
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Training of the day! A. 20 Tripod to headstands B. Every 4 minutes for 5 rounds: Do something….. C. AMRAP 14 1 HSPU 1 Wallball 1 Power Clean @60% ME Clean 2 HSPU 2 Wallball 2 Power Clean 3 HSPU 3 Wallball 3 Power Clean Rep scheme: 1,2,3,4,5,4,3,2,1,2,3,4,5 ect ect
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Training of the day! A. 100 Partner Wallball sit ups B. AMRAP 3 7 Thrusters 95/65 7 Pull Ups Rest 3 mins C. AMRAP 5 5 Thrusters 115/75 5 Bar Facing Burpees Rest 5 mins D. AMRAP 7 3 Thrusters 135/95 3 Muscle Ups Rest 3 mins E. For time: 50 DU 20 KBS 70/45 100 DU 30 KBS 150 DU 40 KBS
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