Hey guys if I ever forget to post the power wod to
Front squat, 5x2, 2:00 rest
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For 12:00
1st min- 5-7 ring dips
2nd min- 10 box jumps
3rd min- 35 double unders
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:60 row for max calories
Had a great weekend at our power meet. If you missed it, get to training. We are having another meet the end of July.
A. Bench press, 4-4-3-2, 2:00 rest
B1. KB windmills, 3x4/side, :60 rest
B2. Handstand hold, 3x:15 seconds, :60 rest
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AMRAP in 7:00
8 pull ups
12 KB swings
200m run
Max out Friday
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For time with a partner, split up the work however you want:
200m run (relay style)
40 KB swings
40 HR push ups
10 wall walks
200m run (relay style)
Front squat, 4x3, 2:00 rest
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EMOM for 8:00
Evens- 8 alternating DB snatch, heavy
Odds- 10 box jump overs
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4:00 rest
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EMOM for 8:00
Evens- 100 meter run
Odds- 12 wall balls