Workout
Buddy Wod
17 min AMRAP
Jackie
1Km Row
50 Thrusters 20kg
30 Pull-ups
Partner must finish exercise before other partner may begin that exercise.
Strength
OHS 50/30 max reps x3
Strict push-up max reps x3
Workout
Buddy Wod
17 min AMRAP
Jackie
1Km Row
50 Thrusters 20kg
30 Pull-ups
Partner must finish exercise before other partner may begin that exercise.
Strength
OHS 50/30 max reps x3
Strict push-up max reps x3
Workout
Conditioning
Station 1
Ring Dips 10-10-10-10
Kb Single Arm Thruster 4p/s x8
Station 2
Battle ropes 4x 1min max
Core 4x 1 min hold (alternating)
Tyre Hills Pulls 8x 200m
Workout
Strength
Deadlift 7-7-7-7-7
Met Con
For Time
“Karen”
150 Wall Balls 20/14lb
Workout
Technique
Squat Clean & Split Jerk
7min EMOM
Met Con
7 Rounds For Time
7 Chest to Bar pull-ups
7 Burpee to Bar Touches
Workout
3min Max HSPU
20×10 meter sprint for time
Met con
For Time (17 min cut off)
2km Row
50 Alternating Pistol Squats
30 Hang Clean (100/60kg)
Workout
Technique
OHS
Hang Snatch
Met con
Buddy Wod (for time)
Complete 200 air squats while partner holds a chin up
then
Complete 150 Kb Swings (24/16kg) while partner holds a deadlift (100/55kg)
then
Complete 100 sit ups while partner holds a OHS (20/15kg)
Workout
Met con
For Time
2.5km Run
50 Burpees
30 Wall Balls 20/14lb
250 Double unders