15 min to workup to a heavy complex
3 Hang Cleans
2 Front Squats
1 Jerk
Then:
50 Push Press for time (95/65 from the rack)
15 min to workup to a heavy complex
3 Hang Cleans
2 Front Squats
1 Jerk
Then:
50 Push Press for time (95/65 from the rack)
“Annie Meets Karen” (Team WOD)
50-40-30-20-10
Double Unders
Sit Ups
Wall Ball
*split reps as needed
“Carnival”
Every 5 min for 20 min
12-9-6
Power Cleans (135/95)
Burpees Over The Bar
Pull Ups
*Record your best time
1 Power Snatch @65%
Then:
30 Double-Unders
15 Power Snatch 75/55
21-15-9
Wall Ball
Pull Ups
KBS
Box Jump Overs
Power Cleans 95/65
Back Squat
Min 0-3
5@60%
Min 4 Rest
Min 5-8
3@75%
Min 9 Rest
Min 10-13
2@85%
Then
10 Min EMOM (alternating)
50 Flutter Kicks
20 Bicycle Crunches
“3 Headed Monster” (teams of 2)
2 Rounds for reps of:
Station 1 (3 min AMRAP)
Row for Calories
Deadlifts (185/135)
Station 2 (3 min AMRAP)
Sit Ups
Toes to Bar
Station 3 (3 min AMRAP)
HSPU
3 min rest