Lift : push press x 3 rm into 3s x 10r @ 70% Wod : RCR WOD 4 ( games opting has time caps ) 20 cleans 100 dus c-135/95 f-95/65 15 squat cleans 100 dus c-165/115 f-105/75 10 cleans 100 du [...]
LIFT : Deadlift x 5rm after 70% x 3sx10r wod : FRANNIE 21 thrusters 50 sit ups 18 thrusters 40 sit ups 15 thrusters 30 sit ups 12 thrusters 20 sit ups 9 thrusters 10 sit ups POST WOD SKILL : Rope [...]
Lift : 5min emom 3 power snatch + 3 ohs @70% Increase each round finish with 5 attempts HS Wod : OHWL X 10 45/25-35/15 5 hspu OHWL X 10 10 TTB 10 min amrap After 100/50 DUS + 25 sit ups x 3 rounds
Lift : 10 em backstroke x 3 s plus 1s @ 70% ME reps Wod : MONSTER MASH 5 min amrap 250 m row 5 burpees over rower 30 sec transition into 5 min amrap 20 kettle bell swings 100 m run 30 sec [...]
Partner “Holleyman” In teams of two…. 5 Wall Ball 20/14 3 Handstand Push Ups 1 Power Clean 225/155 (G); 155/105(C); 115/75 (F) 40 Rounds for Time *1 person completes entire [...]
Lift: 3rm Push Press w/ 5 second hold on last rep x 5 seconds. 5r x 3s Wod: 200 DUs for time. Every break: 5 thrusters 75/55 Skill: 5 hspu + 10 dips x 5 sets