5 RFT63 DUs15 Box Jump Overs (24″/20″)9 Hang Squat Cleans (115/75)
Month: June 2022
Push Jerk 5-5-5-5-5
10 min AMRAP12 Alternating DB Snatches (50/35)4 BMUs
On a 20 min clock,10 Rounds3 Front Squats1 min Cal Bike/Row *Build weight each set, aim to go as heavy as possible without failing reps.
“Del”For Time25 Burpees400m Run with a 20# medicine ball25 Weighted Pull-ups with a 20# Dumbbell400m Run with a 20# medicine ball25 Handstand Push-ups400m Run with a 20# medicine ball25 Chest-to-bar Pull-ups400m Run with a 20# medicine ball25 Burpees
5 RFT20 Burpees Over Kettlebell20 Russian KBS (24kg/16kg)
2 RFT50 Pull-ups15 Clean and Jerks (135/95)75 AMSUs
For Time9 Back Squats (225/155)400m Run15 Back Squats (225/155)400m Run21 Back Squats (225/155)400m Run
Partner WOD (Teams of 2)On a 20 min clock, 2 min each round.10 Sets (5 each):15 DB Deadlifts (50s/35s)Max Cal Bike *Partners alternate work/rest every 2 mins until they both complete 5 rounds. **Score is cals each round.
For Total Time3 Rounds12 Strict HSPUs50 Air Squats 3 min Rest 3 Rounds12 Kipping HSPUs25 Box Jumps (24″/20″)