WOD:
for time
100 walking lunges
90 medball sit ups #20/14lbs
80 alternating db snatches
70 wall ball #20/14 lbs
60 t2b
50 burpees
40 box jumps #60/50cm
30 dl #135/95, 95/65lbs
20 sumo deadlift high pull #135/95, 95/65lbs
10 muscle up/10 burpee bent-over rows #135/95,95/65lbs
WORKOUT OF THE DAY Five Tabatas in 20 minutes 1- Wall Ball Shots (20/14 lb) (10/9 ft) 2- Sumo Deadlift High-Pulls (75/45-55 lb) 3- Box Jumps (20 in) 4- Push-Presses (75/45-55 lb) 5- Row (for calories)
WORKOUT AMRAP 12 Minutes 10 alternating arms dumbbell snatches (50/35; 35/20) 5 bar muscle-ups/alternating arms renegade row 10 dumbbell overhead squats (5/5-L/R) (50/35) 10 toes-to-bars/extended legs
PARTNER THROWDOWN FRIDAY!! every 3 minutes for 4 sets: 12/10 Calorie Bike/row/ski 15m for Rx/7,5m for scale Handstand Walk or 15m bear crawl Max Rope Climbs/3x body lying to standing *rest 1' bts