TODAY’S WOD

Overhead Squat

3 x 5 rep mzx

 

Hang Power Snatch

3-3-3-3-3 reps

TODAY’S WOD

 

Rx’d

21-15-9 rep rounds of:

Pull Up

Thruster 95lb men / 65lb women

Walking Lunge (one “rep” is one lunge) hold 20lb/14lb Med ball overhead in one hand (each dropped ball is burpee penalty! assesed at the end of each round)

 

Scaled

15 – 10 – 7 rep rounds of:

Pull Up

Thruster 65lb men / 45lb women

Walking Lunge (one “rep” is one lunge) holding  14lb/10lb Med ball overhead (both hands ok if you can’t do one hand)

 

Beginner

10 – 8 – 6 rep rounds of:

Pull Up

Thruster 35lb men / 22lb women

Walking Lunge  holding 8lb Med ball overhead

 

TODAY’S WOD

AMRAP (as many rounds as possible) in 15 minutes:

5 Knees to Elbows (scale to hanging knee raise)

10 Kettlebell Swings 26lb to 52lb

Row 250 meters

TODAY’S WOD

For time:

10-9-8-7-6-5-4-3-2-1 rep rounds of

Pull Up

Box Jump 0r scale to Step Up

Ab Mat Sit Ups

 

then:

Shoulder Press

5-5-5 rep Max

TODAY’S WOD

Power Snatch

1-1-1-1-1 reps

 

then

 

Row 250  warmup

rest 1:00

Row 500 sprint for P.R.