WOD 11.16.23
Strength:
Pause power snatch, 2-2-2-2-2, (pause on catch )
WOD:
Complete as many rounds as possible in 12 mins of:
5 Power Snatches, 135/95 lbs
10 AbMat Sit-ups
1 Rope Climb
Post loads and rounds to beyond the whiteboard.
Strength:
Pause power snatch, 2-2-2-2-2, (pause on catch )
WOD:
Complete as many rounds as possible in 12 mins of:
5 Power Snatches, 135/95 lbs
10 AbMat Sit-ups
1 Rope Climb
Post loads and rounds to beyond the whiteboard.
Strongman:
Complete as many rounds as possible in 13 mins of:
Farmer Carry, 106/70 lbs, 20 yd
Bear Crawl, 20 yd
WOD:
Tabata Echo Bike Calorie
Tabata Sledge Hammer Strike, 16/10 lbs
Tabata Pull-up
Tabata Jump Squat
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Post rounds and reps to beyond the whiteboard .
Strength:
Shoulder press, 5-5-5-5-5
WOD:
3 rounds for time of:
30 One Arm Alternating Kettlebell Swings, 53/35 lbs
10 Burpee Box Jumps, 24/20 in
Run, 400 m
Post loads and times to beyond the whiteboard.