Skill
1-rep max Thruster
15 strict/slo-mo pullups
WOD
30 Deadlifts (135/185)
Rest 2 mins
Then,
3 Rds of:
6 Wall Walks
9 Thrusters (65/95)
12 plate OH Lunges (25/35)
THIS IS IT: looks like a mismush of movements but it will def. Challenge your shoulder strength while wearing out ur legs! This doozy will b short and sweet with half of ur time spent on the walks, Open standards!!!
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!