Back Squat: 1×20
3 Rounds:
- 45 sec Thrusters
- 45 sec Row for Calories
- 45 sec Burpees
- 45 sec TTB
- 1 min rest
*15 sec transition following each movement
Extra:
Hip Extensions: 3×10
Back Squat: 1×20
3 Rounds:
*15 sec transition following each movement
Extra:
Hip Extensions: 3×10
Snatch Pulls 4×3
“Fran”
21-15-9
Extra:
8 rounds of 20 secs on / 20 secs off of:
**Odd rounds do push ups, even rounds do sit ups
Skill: Split Jerk
4 min AMRAP:
Rest 1 min, then
2 min ME row for calories
Rest 1 min, then
2 min ME double unders
Check this article/video out for more information on the jerk.
Rest/Make Up Day
A1: Weighted Chin Ups 5×3
A2: Close Grip Bench Press 5×3
8 min AMRAP
Extra:
1000m Row Time Trial
What a day, yesterday! A big shout out to Jackie as she completed her first Rx WOD and toParker got through a pretty impressive 20RM back squat. Keep up the good work, everyone!
6 Rounds through the following complex:
10 min AMRAP:
Skill: 10 minute kettlebell training
Back Squat: 1×20
2008 Games WOD:
Extra:
3×12 GHRs
Partner WOD
Workout #1:
15 minutes to find your 1RM hang clean. Total the heaviest weight used between you and your partner. (Both partners must use the same bar)
Workout #2:
Enter your details below and we'd be happy to show you our rates and explain them in detail!