WOD

Strength: 12 minutes to build to a heavy set of: Squat Snatch + High Hang Squat Snatch Increase weight each round. Workout: 4 rounds for time: 400m Run 10 Hang Power Clean (65/95#) 20 Wall Balls (14/20#)
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Strength: 12 minutes to complete 4-5 sets of: 4-6 Dips + 10-15 Banded Good Mornings Workout: ***Repeat of our 2021 VO2 Max Training Cycle Tester*** Track total Reps + Calories: 4 rounds of: 1 min Max-Effort: Burpees Slam Balls Double Dumbbell Shoulder-to-Overhead (35/25#) Row for Calories Rest 2 min ***We completed this workout on 4/6/2021 and 6/9/2021***
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Strength: 12 minutes to complete 4 rounds of: 10 Alternating Unbroken DB/KB Weighted Box Step-Ups + 10 Banded Face Pulls Increase weight each round. Workout: AMRAP 14 9 Pull-Ups OR 7 Chest-to-Bar OR 4 Muscle-Ups 12 Deadlifts (155/225#) 15 Box Jumps (20/24″)
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Strength: 12-15 minutes to complete 4 rounds of: 5 Back Squat + 12 Alternating DB Hammer Curls + 6 SLOW Renegade Rows Increase weight each round. Workout: ***Repeat from 10/29/2021*** For Time: Run 500m 20 Clean and Jerks (75/115#) 20 Burpees Run 400m 15 Clean and Jerks 15 Burpees Run 150m 10 Clean and Jerks 10 Burpees 20 minute time cap
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Workout: HUNDREDS! 100 Calorie Bike 100 DB Incline Bench Press 100 Shuttle Runs 100 Supinated-Grip Banded Pull-Aparts
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