Skill
1 Round of Ab circle
4x8 Bent over Row
WOD
8 mins to perform:
8 Burpee Box jump overs
8 Hang Power Snatches
8 Thrusters
up to 49; (65/95). 50-59; (55/75). 60+; (45/65).
Rest till end of 8 mins.
Repeat at 7 min cap
(If not in Widapalooza, do both sets for time)
If complete in 7mins, Repeat in 6 mins
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