4x
400m Run
20 Burpees
10 Power Snatch (95/65) -see video below
4x
400m Run
20 Burpees
10 Power Snatch (95/65) -see video below
4 rounds
20 Push Ups (release)
30 Sit Ups
40 Squats
400m Run
Squat Cleans 3×5
(see video below)
5 Rounds
12 Pull Ups
12 Box Jumps
Front Squats 5×3
Full Snatch 7, 5, 5, 3, 1
Full Clean & Jerk 5, 3, 3, 1
-Rest 5 minutes-
4x Tabata all out sprinting
Team WOD
4x
30 Kettlebell Swings
30 Box Jumps
400m Run
Bring a friend this Saturday at 9am for another fun Team WOD!
For time…
100m Walking Lunge (10, 25, 45 lb plate)
800m Run
100 Squats
Clean & Jerk (see video below)
7, 5, 5, 3, 1, 1, 1
Rest 10 min.
5x
5 Split Power Cleans (155/105)
10 Box Jumps (32″/24″)
Nancy
5 rounds
400m run
15 overhead squats
Fight Gone Bad
5x (1 min each exercise)
Row
Wall Balls
SDHP
Box Jumps
Push Press