WOD:
800m Run |
10 BW Back Squat |
50 DU |
400m Run |
10 BW Front Squat |
25 Pull Up |
400m Run |
10 BW Front Squat |
25 Pull Up |
800m Run |
10 BW Back Squat |
50 DU |
STRENGTH:
Push Jerk
3 x 3
Split Jerk
3 x 3
800m Run |
10 BW Back Squat |
50 DU |
400m Run |
10 BW Front Squat |
25 Pull Up |
400m Run |
10 BW Front Squat |
25 Pull Up |
800m Run |
10 BW Back Squat |
50 DU |
3 rounds: |
1 min Slam Balls (20/30#) |
1 min Push Ups |
1 min DB Snatch (35/50#) |
1 min Air Squat |
1 min Heel Clicker |
1 min Rest STRENGTH: Deadlift 3 reps EMOM for 7 minutes |
2 rounds: |
250m Row |
1 min front plank |
250m Row |
1 min right plank |
250m Row |
1 min left plank |
"Don" |
66 Deadlifts, 110 pounds |
66 Box jump, 24 inch box |
66 Kettlebell swings, 1.5 pood |
66 Knees to elbows |
66 Sit-ups |
66 Pull-ups |
66 Thrusters, 55 pounds |
66 Wall ball shots, 20 pound ball |
66 Burpees |
66 Double-unders |