Turn ur clocks back!!!
WOD
5 min AMRAP
5 Squats (75/115) Front, Back, or OH
5 Bent over Row
Rest 2 mins
6 Min AMRAP
6 Hangbpower Snatches (75/115) es
6 Pendlay rows
Rest 2 minsamp
7 Min amrap
7 Power Snatches (75/115)
7 Pull ups
Rowvember
3 hard rows at 250m
1000m row (#5)time
Booty camp
4 rounds of
25 Bicycles
25 twisting crunches
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus