Abs/Booty
Lunge walks 12 rounds of :30/:30’s
Dying Bugs 6 rounds of :30/:30’s
WOD
4 Min AMRAP
3 Clean n Jerks (65/95)
3 Mule Kicks
10 Min AMRAP
3 Wall Balls
3 Power Cleans (65/95)
3 Box Jumps
4 Min AMRAP
3 Squat Cleans (65/95)
3 Burpee Broad Jumps
ALTERNATIVE
10 Min AMRAP
6 Dumbell Cleans (3 each)
6 Air Squatd
6 Monkey Jumps
1 Min Rest
10 Min AMRAP
6 Mountain Climbers
6 Burpee Broad Jump
6 Dumbell Snatches
Recent Posts
See AllWOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr
Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul