CORE Midline 5×20 V-ups Rest 1 min between sets * WOD 20 Min AMRAP 18 Wall Balls 11 TTB 4 Deadlift @20/14lbs @80/52.5 * PEAK 4 Rounds (5min Work/2min Rest) 3 Front Squats@70%-75% (from floor) 6 DB Squat snatch 35/25 6 Bar MU 15 Heavy wall balls 12 Strict HSPU Max Calorie Bike in remainder…
Strength Back Squat 5×1 @90% of 1rm 000,230,500,730,1000 * WOD For Time (9 min cap) 1K Row 30 Hang Squat Cleans @52.5/35kg * PEAK I’ts been a heavy week of training. Get some mobility done and if you have the time sit on a cardio machine for 10-20min for active recovery
Strength Bench Press 20 Mins to build to 1rm * WOD For Time 50/40 Calorie Bike 25 DBL DB Burpee Box Step Overs @22.5/15kg * PEAK Skill 12 EMOM 1: 15/17 Cal Row 2: 10 Handstand pushups + 1 Legless Rope Climb 3: 10 TTB + 8 Pistols Clean Pulls 2×4@110% of 1RM
Strength Strict Pull Ups EMOM 10 Mins 3-5 Strict C2B Pull Ups * WOD 12 Min AMRAP 17.2 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to bars and bar muscle-ups every 2 rounds.…
Strength Snatch 8x Complex 1 Power Snatch 1 Hang Squat Snatch 000,130,300,430,600,730,900,1030 * WOD 8 Min AMRAP 3 Overhead Squats 3 Bar Facing Burpees 43 Double Unders 6 Overhead Squats 6 Bar Facing Burpees 43 Double Unders 9 Overhead Squats 9 Bar Facing Burpees 43 Double Unders etc @52.5/35 (115/75) *Score= reps of Burpees and…