Wod 25 Pull-up 50 Deadlift @ 135#/95# 50 Push-up 50 Box Jump @ 24″/20″ box 50 Floor Wiper @ 135#/95# (feet must touch the plate, left side then right side this is ONE REP) 50 KB Clean and Press @ 35#/26# (25 each arm – KB must touch floor between reps) 25 Pull-up
A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s
A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki
A. Strength 18 mins to build to 5RM Strict Press *record heaviest load to score B. Conditioning EMOM X 12 Minute 1: 10 Thrusters (95/65)(75/55) Minute 2: 12/10 Cal Bike Minute 3: 10 Strict Pull-Ups