11-24-16

Team Wod! Break the work up however you want, but as an added bonus while one teamate works the other teamate will perform a static hold.

4 Rounds 50 Sit-ups (teamate holds plank)

2X Bar complex 12 Deadlift 9 Hang Clean 6 Jerk (teamate holds their bar in front rack)

25 Pull-ups (teamate hangs from the bar)

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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows