Skill
Bent Over Rows 4x6
Pendlay Rows 4x6
WOD
12!min EMOM
3 Romanian Dead Lifts (115/155)
2 Power Cleans
1 Jerk
at 13 min mark:
1 min Rom Deads
Rest 1 min then
1 min Power Cleanz
Rest 1 min
then,
1 min Jerks
THIS IS IT: combination movements to increase our load. If can not finish in :45, lower your weight but go as heavy as possible for :30 work. If fail, go Slightly lighter and go to 2’s.
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
The fittest experience online qualifier workout 24.2: For time: 50 Double unders 5 Wall Balls 3 wall walks 40 Dubs 10 Wall Balls 3 Wall Walks 30 Dubs 15 Wall Balls 3 Wall walks 20 Dubs 20 wall balls 3