WOD 1 = Overhead Squat
-8×2 reps for load:
Work up to heavy double
Then
WOD 2 = 4 Sets for quality:
-3 Each side of Turkish Get Ups
-9 Barbell Sit-Ups *
-60m Farmers Carry
Adjust weight for best form with highest load
* https://www.youtube.com/watch?v=6Gr3H12bxGs
7 min EMOM
-high hang clean
-hang clean
-clean from floor
All cleans are squat
Increase weight with each round.
Rest 5 min
7 rounds. Every 90s
-squat clean + front squat
Stand up from the clean before front squatting
Increase weight with each round. Don’t get so heavy that you lose posture.
WOD 1: 10:00 AMRAP
-1-2-3-4-5… Strict Pull-ups
-10 Wall balls
7:00 Rest
WOD 2: 10:00 AMRAP
-10 Calorie row
-10 Push-ups *
-10 alternating KB Lunges (No more than 53/35)””
*see perfect push up variations from the one and only Simonster. I think he has explained all there ever needs to be explained here https://www.youtube.com/watch?v=4f3HNod84aw
WOD
7R
-Sprint max calories in 45 seconds on the bike
-rest 3.5 minutes
Recover as fully as possible during the rest period.
Don’t hold anything back on the sprint
Wipe down bikes and switch groups during rest period. For example, if Group A bikes first, Group B will bike during the rest period for Group A
WOD = 5 rounds for time of:
-20 wall-ball shots
-10 deadlifts
F: 14-lb. ball, 155-lb.
M: 20-lb. ball, 225-lb.