Wednesday, July 12th, 2023
WOD AMRAP 20500m/450m Row15 Lateral Burpees over Rower400m Run15 Lateral Burpees over Rower * Target number of Rounds: 3.5+ rounds
Here is what we found…
WOD AMRAP 20500m/450m Row15 Lateral Burpees over Rower400m Run15 Lateral Burpees over Rower * Target number of Rounds: 3.5+ rounds
SWOD Every 2:30 x 5 sets2 Pause Front Squats @75% of 1RM+ 3 Weighted Strict Pull Ups @60-70% of 1RM * 2-sec pause at the
WOD 21 EMOMMinute 1: 6 Clean and Jerks (135/95)Minute 2: 15 Wall Balls (20/14)Minute 3: 50 Double Under or 30 Crossovers * No Score
WOD Teams of 25 RoundsPartner 1: 400m RunPartner 2:AMRAP15 Chest to Bar Pull-Ups10 Devils Press (50s/35s) * Time cap: 30 minutes
SWOD Every 2:30 x 5 sets3 Dead Stop Deadlifts @70% of 1RM+ 45-55% reps of Max Unbroken Strict Press or Strict HSPU WOD 5 Rounds50
SWOD Every 2:00 x 5 sets3 Tempo Bench Press @70% of 1RM *Tempo = 3-sec negative WOD 3 Rounds10 Bar Facing Burpees10 Power Snatch (95/65)10
WOD 15 Rounds30 secs on/30 secs offMax Calorie Assault Bike * Target number of cals each set: 10/8+* Score is total cals
WOD “Ginger” 22 AMRAP400m Run7 Thrusters 155/10520 Pull-ups
SWOD Every 2:30 x 5 sets 3 Tempo Front Squats @ 70% of 1RM + 5 Strict Weighted Pull Ups @ 50-60% 1RM * Tempo