FINAL WEDS BANGA WOD 50 Double Unders 50 Sit-Ups 50 Burpees 50 Wall Balls (9/6) 50 KB Box Stepovers (60/50) 100 Kettlebell Swings (24/16) 50 KB Box Stepovers 50 Wall Balls 50 Burpees 50 Sit-Ups 50 Double Unders For time (30 min time cap)
“DEATH ROW” 20 min EMOM MIN 1 – 20/15 Cal Row MIN 2 – 15 Burpees *Scale from as needed to accomplish the work in each minute in :50-:45 or less. FINISHER: 30 Perfect Strict Pull-Ups or Banded Pull-Ups
STRENGTH – E2MOM x 14 MINUTES 1 Snatch Pull + 1 Squat Snatch + 1 Overhead Squat WOD: 16 min EMOM MIN 1 – 10 Overhead Squat (50/35) MIN 2 – 15/12 Cal Bike MIN 3 – 8 Bar facing burpees MIN 4 – 100m Jog HAPPY BIRTHDAY (for yesterday) EMMA!!!!
SKILL: Kip Swings and Muscle Up Progressions WOD: COMPLETE 2 ROUNDS OF 5 Muscle-Ups or 10 C2B Pull-Ups 30 Kettlebell Swings (24/16) 20/15 Cal Bike -Rest 2:00- REPEAT -Rest 2:00- REPEAT
STRENGTH: 5 x 3 Front Squat (3 sec lower – same weight) WOD: 4 rounds Max Efforts 1:00 – Max Front Squat @ 70% above 1:00 – Max Burpee over Bar 1:00 – Max Cal Row/Bike (swap each rd) – -Rest 1:00/ rds-
STRENGTH: 3 Hang Power Clean + 3 Jerk x 3 sets (building) WOD: 3 Hang Power Cleans (60/40) 6 Air Squats 3 Burpee Over Bar -Rest 1:00 between Sets- 3 min AMRAP x 5 sets HAPPY BIRTHDAY LIESL!!!!
Strength: 12 mins to complete 5 x 5 reps Push Press (same weight) WOD: Hang Power Clean (50/35) Push Press Burpee Box Jump Overs (60/50) 21-15-12-9-6-3 reps for time (17 min time cap)
WOD Prep: 12 mins to warm up to deadlift weight with your partner PARTNER WOD: Yeah Level 1!!!! Partner A: 10 Chest to Bar Pullups Partner B: 10 Deadlift (100/70) 1 Partner A: 10 Hurdle Jumps (60/50) Partners alternate movements then 25/20 cals Bike (share) Add 2 reps/ex after bike 20 min AMRAP JOIN US ON…
SKILLS – 10 min EMOM MIN 1 – 5-7 Strict Wide Grip Pull-ups or 7-10 Tempo Ring Rows MIN 2 – 3 Weighted PushUps (building) WOD: 5 Strict Pull-ups 8 Strict Burpees 15/12 Cal Bike or 20/17 cal row :30 Walking Rest 16 min AMRAP
STRENGTH- 12 mins to complete 3 x 5 Tempo Strict Press (1111) WOD: 50 Double Unders (75 singles) 15 Push Press (42.5/30) 10 Toes to Bar/Knee Tucks/H up Rest 1:30 4 rounds for time