3 RFT: Run (or row) 400 m. 4 Thruster+Fwd. Front Lunge each leg (lungester) w/ dbs 40s/25s 4 Devil Presses 40s/25s 8 OH Squats 115/85 8 Push Press 115/85
Category Archives: Daily WOD
In 30 Minutes: Run 1.5 Miles With remaining time- AMRAP- 11 Pull-ups 7 Hang Squat Cleans 7 Push Press
4 RFT- 6 Power Snatch 135/95 15 T2B 6 Thrusters 135/95 15 Calorie Row
10-9-8-7-6-5-4-3-2-1 Squat Snatch Clusters Pull-ups W/15 Sit-ups between each set One Barbell – 135/95
50 Thrusters 75/55 40 OH Squats 75/55 30 T2B 20 Front Rack Lunges 75/55 10 HSPU
21-18-15-12-9 Squat Cleans 95/65 Shoulder to OH 95/65 Start each round with 30 Walking lunges and end each round with 7 Pull-ups.
4 RFT- 8 Hang Power Clean and Jerks 95/65 8 Barbell Box Step Ups Run 400 Meters (treadmill, row, bike option)
5 RFT-12 Ring Dips10 OH Squats 95/658 C2B Pull-ups20 Box Jumps
3 RFT: 12 GHD Sit-ups 12 Bench Press 165/125 12 Pull-ups 12 KB Shoulder to OH
10 RFT Run 100 m 7 kB Swings 50/35 7 Front Squats 135/95 7 Strict Press 95/65 (or dbs)