AMRAP 15 20 Russian swings 24/ 16kg 20 burpees 20 goblet lunges Finisher, 3 sets: 20s hollow body 20s hollow body flutter kicks 20 tuck ups -rest 1 min-
Partner WOD 2RFT: 1 mile run (alt. every 400m) 100 wall balls 100 burpees *split reps on wallballs and burpees however you’d like, one person working at a time.
STRENGTH: 4x: 10-12 DB bench press 8 ring rows (feet elevated) 1 min side plank/ side Rest 1 min 5RFT: 10 left arm hang DB snatch 50/ 35 30 double unders 10 right arm hang DB snatch 30 double unders
Partner recovery WOD (teams of 2) AMRAP 15 Partner A: banded jog @ consistent effort Partner B: 5 strict pull ups, 10 push ups, 14 alt lunges -rest 1 min- AMRAP 15 Partner A: 5 up downs, 100m run Partner… Read more »
hook grip snatch clean jerk
Here’s a great resource for all you travelers. The travel WOD generator is a free tool (nothing to install/ download, compatible on any platform) that’s great for when you’re traveling and need to get a workout in with minimal time and/… Read more »
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Teams of 2 complete:
DOUBLE AMRAP 8
8 DB power clean 50/ 35#
8 db farmers lunge.
-rest 2 mins then repeat-
*partner 1 completes a full round, while partner 2 holds a plank.
60 reps of alternating leg lowers, holding plate.
*both athletes perform reps at the same time, both perform 60.