12-9-6-9-12 of
front squat (135/75)
burpee pull-ups
push-ups
Category: .Your WODs
4 Rounds for time of:
40 Calories, Rowing
40 Push-ups
40 ft, Front Rack Lunge (115/80#)
4 Rope Climbs, 15 ft
Scale as needed.
Strength:
Back Squat
3-3-3-3-3
then…
WOD:
10 min AMRAP
10 burpees
10 kettlebell swings (2 pd/1.5 pd)
For time:
400 meter run
Fran — 21-15-9 thrusters (75/55) and pull-ups
400 meter run
Fran — 21-15-9 thrusters (75/55) and pull-ups
400 meter run
“Randy”
For time: 75 power snatches, 75 lb
Rest 5 minutes
3 RFT:
20 cal row
15 shoulder press, 95 lb
1: Back squat 6×6: 55% – 60% – 65% – 70% – 75% – 80% (~20 minutes)
2: 3 RFT: 25 squats, 5 snatch-grip deadlift @ bodyweight, 10 toes-to-bar
3: 3 rounds: 10 dumbbell shrugs, 10 dumbbell curls
4: 5 rounds: Front leaning rest: 1 min. on, 1 min. rest