A. E.M.O.M.
For four rounds - 5 overhead squats
two mins rest - increase weight
for four rounds - 5 overhead squats
Focus on technique and a slow, controlled tempo
B. 4 x 5 minute AMRAPS of :
1. 10 pull-ups - 20 push-ups - 30 squats
2. 8 pull-ups - 16 push-ups - 24 squats
3. 6 pull-ups - 12 push-ups - 18 squats
4. 4 pull-ups - 8 push-ups - 12 squats
Warm Up: 3 Rounds 15/12 Cals 10 RDL (E/B) 10 Hang Power Cleans (E/B) 30 Secs Overhead MB Stretch WOD: RXD Option: For Time: 15 – 14 – 13 – 12 – 11: Burpees Over Rower 250m Row 10 – 9 – 8 – 7 – 6: Powe
Warm Up: 2 Rounds 15/12 Cals 10 Back Squats (E/B) 10 Step Ups 10 Hang Snatches (E/B) WOD: AMRAP RXD Option: Part A: AMRAP in 3 mins Back Squats Weight x Reps = Score *** Rest 3 mins *** Part B: AMRAP
Warm Up: 2 Rounds 15/12 Cals 10 Straight Leg Sit Ups 10 Press Ups 10 WBS WOD: Every 5 mins x 5 RXD Option: Every 5 mins x 5 9 T2B 15 HR Press Ups 21 Thrusters (50/35) 15 HR Press Ups 9 T2B *** If you