A. Every 75sec for 8 sets complete the following:
3 clean & jerks; singles @ approximately 70% of 1RM
B. 15 min amrap
15 wall ball 30,20
200m run
15 deadlifts 225, 155
Masters 7:15am
A. From rack: push press 10-8-6-4, build to a tough set of 4
B. New Year WOD: 01.04.21
4 RFT, 21 reps each
Power cleans
Front squats
No pushup burpees
Sit ups
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S