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W.O.D.

190412

EMOM 101 Clean1 Hang Squat Clean2 Alternating Front Rack Lunges Then - AMRAP 99 Front Squats 135/957 Bar Facing Burpees5 Shoulder to Overhead 135/95

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190410

3 Rounds For Time20 Weighted Step Ups 50/35 - 24/2020 Hang Dumbbell Clean & Jerks 50/35 (Alternate Arms Every 5 Reps)2 Rope Climbs 15'

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190408

"Air Force"For Time:20 Thrusters 95/6420 Sumo Deadlift High Pulls 95/6420 Shoulder to Overhead 95/6420 Overhead Squats 95/6420 Front Squats 95/64Time Cap 15 Minutes Workout Starts with 4 Burpess and continues with EMOM 4 Burpees until the workout is finished or the time cap is reached. Then - Back Squat 5-5-5

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190405

EMOM 101 Clean1 Hang Squat Clean1 Squat Clean (Touch & Go)1 Front Squat2 Jerks Then - For Time15-12-9-6-3Hang Clean & Jerk 115/75Burpee 6" Reach

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