20 Wall Balls - 20/14
20 Hang Power Cleans - 95/65
20 Commandos (Burpee into Jumping Lunges each side)
20 Shoulder 2 OH - 95/65
20 Calorie Row
Rest 1 Min
CrossFit Hot Springs |
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WOD: 5 Rounds
20 Wall Balls - 20/14 20 Hang Power Cleans - 95/65 20 Commandos (Burpee into Jumping Lunges each side) 20 Shoulder 2 OH - 95/65 20 Calorie Row Rest 1 Min
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Strength: Shoulder Press - 4 x 3 Reps @ 85% --- Lift/Strength: Hang Clean High Pulls - 6 x 3 Reps - EMOM https://youtu.be/ltaaU2-7eFA --- WOD: 5 Rounds For Time 10/8 Calorie Row 10 Alternating DB Snatch (from floor) - 35/25 L1, 50/35 L2 & L3 10 Push Ups L1, 5 HSPU L2, 20” HS Walk L3 10 Burpee over Box w/ DBs Strength: Back Squat - 4 x 3 Reps @ 85%
--- Strength/Accessory: Dead Lift Cluster Set 4 x 2 + 2 + 2 (every 15 Seconds) Rest 2-3 Mins between Cluster Sets Moderate to Heavy Load --- WOD: For time - 27-21-15-9 Calorie Row Front Squat - 65/45 L1, 95/65 L2, 135/95 L3 Strength: Bench Press - 5 x 5 Reps @ 75%
--- WOD: 15 Min AMRAP 100 Meter Farmers Carry - 53/35 100 Meter OH KB Walk - same 250 Meter Row or 200 Meter Run or if raining 50 Double Unders or 100 Singles Strength: Dead Lift - 5 x 5 Reps @ 75% --- Strength/accessory: Rear Elevated Split Squats - 3 x 8 Reps (each side) --- WOD: E15M x 3 Sets 15 Calorie Air Assault Bike or 200 Meter Run 10 Kettlebell Swings 70/53 or 10 Hang Power Cleans 10 Burpees 10 Kettlebell Swings 70/53 or 10 Hang Power Cleans 10 Burpees 10 Kettlebell Swings 70/53 or 10 Hang Power Cleans 15 Calorie Air Assault Bike or 200 Meter Run WOD: 60 Min “Ladder”
Climb as high as you can get in 60 Mins 2-4-6-8-10-12-14 etc………… Assault Bike Calories Row Calories Double Unders X 4 Strength: Shoulder Press - 5 x 5 Reps @ 75% --- Lift: E90 seconds x 6 3 Strict Press + 3 Push Press + 3 Push Jerk - build up --- WOD: 15 Min AMRAP 12/10 Cal Assault Bike 10 Shoulder 2 OH - 75/55 L1, 95/65 L2, 135/95 L3 Strength: Back Squat - 5 x 5 Reps @ 75%
--- WOD: 5 Rounds 200 Meter Run 8 Touch and Go Power Cleans - 75/55 L1, 95/65 L2, 135/95 L3 16 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 Strength: Bench Press - 5 x 8 @ 50-60%
--- WOD: E3Ms x 10 Sets 10 Bench Press - 135/95 or 15 Push Ups Movement #2 - TBD 10/8 Calorie Row *If you're running out of time, stop each set with around :45 left to rest before starting the next round. Strength: Deadlift - 5 x 8 @ 50-60% --- Lift: EMOM x 8 Sets - build up Power Snatch + Hang Full Snatch + Overhead Squat --- WOD: E4Ms x 5 Sets 15/12 Calorie Bike 2 Deadlifts - 75/55 L1, 105/75 L2, 155/105 L3 9 Hang Power Clean - same 6 Front Squat - same 3 Shoulder 2 OH - same |
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