AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups
Post score to whiteboard!
Olympic Weightlifting WOD
clean DL + clean + jerk
front squats
Powerlifting WOD
back squats
press
power snatch
Gymnastics Strength WOD
chest-to-bar pullup development
Kettlebell WOD
Backwards PANIC BREATHING
In pairs, one athlete will hold a pair of dumbbells in front of a rower. The other partner will row the required distance before they switch roles. They partners will both complete 100-200-300-400-500m. If the bells come down at any point, the partner on the rower must stop until the bells are back up in the rack position.
Banded Sumo Deadlift 10×2 @ 50-55% of 1RM
– Focus is on speed with explosive hips
– Rest 30-45 seconds between sets