Back Squat- 8@70%, 8@75%, 6@80%

WOD:

Tabata of:

Ring Rows

Hollow Rock

Push-ups

DUs

*You will move to the next movement each time. Example: 20 sec of RR, 10 sec rest, 20 sec of HR, 10 sec rest, 20 sec of PU, 10 sec rest, 20 sec DUs and continue this pattern throughout for total of 32 twenty second rounds.

😀

 


Teams of 2
75 Kettlebell Swings/Dumbbell OH Holds (Active shoulders overhead)
100 meter run
50 Burpee/Pull-up Hang
100 meter run
75 Dumbbell Thrusters/Plank (can be done on elbows or pushup position)
100 meter run


 

6 Min AMRAP

200 M Row

10 single arm db Push Press (each arm)

Rest 1 minute

6 Minute AMRAP

Ascending Ladder – Pull Up, Burpee

Ex- 1 pullup, 1 burpee, 2 pullups, 2 burpees, etc.

Rest 1 minute

6 Min AMRAP

15 Slamball

15 Sit Ups holding slamball


Pull Up Skill Work, then:

“Pick Your Poison”

250 M Row OR 200 M Run

10 Pullups (or ring rows) OR 6 ( strict, L-sit,or weighted) Pullups OR 3 Muscle Ups

12 Pushups OR 6 HSPU OR 4 Paralellette/45 lb plate HSPU

AMRAP 14 minutes