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Group Warm-up Regular WOD With a partner for time:* a) Kettlebell swings (50#/35#) – 300 b) Deadlifts (135#/95#) – 200 c) Toes-to-bar – 150 d) Burpees – 100 *Don’t get burned Time Cap 40 minutes If desired, post scores to comments!
Warm-up 7 minutes (steady) Wall walk – 1 Wall squat – 20 seconds 100 meter run Heavy Bench press: 5 x 5 at 70% – 75% If desired, post scores to comments!
Warm-up 7 minutes (steady) Good mornings (45#/35#) – 10 No wall wall-ball (20#/15#) – 10 Leg swings – 10 Heavy EMOM for 8 minutes: 3 touch and go deadlifts (across) Regular WOD From 0 – 3 minutes: a) Muscle-ups From 3 – 6 minutes: b) Pistol squats From 6 – 10 minutes: c) Overhead […]
Warm-up 7 minutes (steady) Snatch balance (45#/35#) – 8 Russian kettle-bell swings (70#/45#) – 8 Shoulder stretch on the wall – 20 seconds Heavy EMOM for 15 minutes: Power snatch + Overhead squat (pause 3 seconds at the bottom of squat) or Squat snatch (pause 3 seconds at the bottom of the squat) Regular […]