Wednesday, May 4, 2022
Skill:
30 GHD’s
30 Pull Ups
WOD - “WICKED WEDNESDAY”
40 Power Cleans pts (65/95)
1 Muscle up (3 attempts)
45 OH Plate Lunges (23/35)
1 Muscle Up (3 attemats)
40 cal. Row bike or ski
1 Muscle Up
45 Push Ups
1 Muscle up
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See AllSkill 50 Hollow Rocks Deficit KB Deadlifts 4x8 WOD 12 min AMRAP Of: :10 seconds Overhead Squat Hold 6 Power Snatches (65/95) 7 Toes To Bar Rest 2 mins 3 min AMRAP Of: Shoulder to Overhead (65/95)
50
Skill 1 rd. Of Ab circle 4x4 Man Makers (or Run 6 Laps) WOD 18-15-12-9-6-3 of: Thrusters (65/95) Ring Push ups Bar Over (SPRAWL) Burpees 21 min cap THIS IS IT: BREATHING PRACTICE! Normal mods but work
540
Skill: 5x20m Fireman’s carry (w/ KB’s2x35/50) FRICKIN' FORTIES" 40 REPS EACH OF: BOX JUMPS JUMPING LUNGES FLOOR WIPERS (55/75) MOUNTAIN CLIMBERS SHOULDER TO OVERHEAD (55/75) KB GOBLET SQUATS BURPESS D
600