Skill: 4 sets of (per side)
75ft Single Arm Farmers Carry
*Stop every 25ft and perform 5 Suitcase Deadlifts
WOD: 10 min AMRAP
15 KB SDHP 53/35
Skill: None
WOD: Class WOD
Accessory: 3 Rounds for QUALITY
150ft KB Front Rack Carry
Rest :30
8 to 12 HSPU (Seated DB Press as Sub)
Rest :30
:30 to :45 Ring Plank Hold
WOD: Class WOD
Accessory: 3 Rounds for QUALITY
150ft KB Front Rack Carry
Rest :30
8 to 12 HSPU (Seated DB Press as Sub)
Rest :30
:30 to :45 Ring Plank Hold
WOD: Partner WOD
8 rounds of (4 rounds per partner)
In 4 min complete:
20/15 Cal AAB or 30/20 Cal Row
15 Box Jumps 24/20
Max Wall Balls 20/14 in remaining time
8 rounds of (4 rounds per partner)
In 4 min complete:
20/15 Cal AAB or 30/20 Cal Row
15 Box Jumps 24/20
Max Wall Balls 20/14 in remaining time
WOD: In teams of 3
In 10 minutes
Find Heavy 3 on Back Squat
*Each teammate must complete the weight for 3 reps before going up
Skill: 20 min of Double Under Practice brought to you by https://mutesportsequipment.com/
WOD: Open workout 13.4
7 Min AMRAP
3 Clean & Jerks 135/95
3 Toes-to- bar
WOD: Open workout 13.4
7 Min AMRAP
3 Clean & Jerks 135/95
3 Toes-to- bar
Skill: Double Under Workshop
WOD: Open WOD 13.4 (Scaled)
7 min AMRAP
3 (+3) DB Clean and Press 30-35/20-25
3(+3) Sit Ups
Skill: Option 1 (IF YOU HAVE DOUBLE UNDERS)
Every :90 for 10 rounds
1) 35 DUs
2) 1 to 3 Muscle Ups – Ring or Bar
Focus on efficiency of both movements
If doing Bar Muscle Ups, please use back rig if there is a large class
Every :90 for 10 rounds
1) 35 DUs
2) 1 to 3 Muscle Ups – Ring or Bar
Focus on efficiency of both movements
If doing Bar Muscle Ups, please use back rig if there is a large class
Skill: Back Squat
4 x 3 @70-75% (1 sec pause at the bottom)
WOD:
12 min AMRAP
15 Back Squats 135/95
12 Burpees
10 Front Squats 135/95
12 Burpees
5 OHS 135/95
12 Burpees
4 x 3 @70-75% (1 sec pause at the bottom)
WOD:
12 min AMRAP
15 Back Squats 135/95
12 Burpees
10 Front Squats 135/95
12 Burpees
5 OHS 135/95
12 Burpees