15 min AMRAP
Warmup 30 jumping jacks, 30 seal jumping jacks, 10 push ups, 10 sit ups, 10 air squats Arm circles. Strength Bench press 3×5 WOD 15 minute AMRAP 10 KB swings (2/1.5), 10 KB goblet
21-15-9
Warmup Pendlay Snatch Strength 10 minute EMOM Snatch complex, 1 hang snatch + 1 snatch + 1 OHS WOD 21-15-9 OHS (135/95), T2B.
15 intervals
Warmup: 3 steady slow rounds 200m row, 10 PVC pass throughs, 10 OHS, 10 yd. Lunge, 10 yd. Duck walk. Strength: Front squat 3×5 Wod: 15 intervals 1 minute row max calories, 1 minute
3 Rounds for Time
Warmup 30 jumping jacks, 30 seal jumping jacks, Leg swings, 10 push ups, 10 sit ups, 10 air squats, 30 second Saigon squat hold. Strength Back squat 3×5 WOD 3 rounds for time: 50
9 min AMRAP
Warmup Pendlay Snatch Strength 10 minute EMOM 1 power snatch + 1 squat snatch WOD 9 minute AMRAP 10 push ups, 10 box jumps (24/20), 10 KB swings (2/1.5).
4 Rounds for Time
Warmup 3 rounds not for time: 6 back squat, 6 lunges, 6 box step ups with knee raise. Strength 4×6 (3 each leg) BB box step ups with knee raise and reverse lunge. Use
100 Bench Press
Nutrition discussion between members WOD For time: 100 bench press (135/85) *400m run every time you rack or rest the barbell on your chest. Workout for tomorrow.
Partner Wod
Double under test – 2 minutes to complete as many double unders as possible. 10 minutes to work on bar or ring MU. If you have them work them strict or weighted or as