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
FGB Style
3×5 weighted chins – strict FGB style 3 – 5 minute rounds, 1 min rest between rounds. (95/65) 1-front squats 2- shoulder to overhead 3- box jumps (20 inch for everyone) 4 –
5 RFT
10 min EMOM 1 hang clean 1 clean from the floor 1 jerk Score is lightest weight used over 10 minutes. No skipping minutes allowed. You miss a full minute your score = zero
12 min AMRAP
5 min to find 3 rep max thruster from the floor Then Weighted Planks. 3×1 minute hold, rest 2 min between sets. Then 12 min AMRAP – 20 swings (2/1.5) – 15 GHD –