WOD 22.10.14
STRENGTH
Front squat
5-5-5-5-5
METCON
5 Rounds for time:
15 Wall ball
20 Burpees
STRENGTH
Front squat
5-5-5-5-5
METCON
5 Rounds for time:
15 Wall ball
20 Burpees
STRENGTH
Clean and jerks
2-2-2-2-2
METCON
AMRAP 12 Minutes
8 Power clean
10 Push up
12 T2B
STRENGTH
Push press
5-4-3-2-1-1
METCON
A. AMRAP 7 Minutes
6 Deadlifts
12 Sit ups
B. AMRAP 5 Minutes
12 Overhead lunges
24 D.U.
STRENGTH
Power clean
5-4-3-2-1-1
METCON
10-20-30-40
KB swings
Squats
Push ups
STRENGTH
Overhead squat
5-5-5-5-5
METCON
AMRAP 10 Minutes
30 D.U.
15 Power snatch
METCON
7 Rounds for time
7 Handstand push ups
7 Thrusters
7 K2E
7 Deadlift
7 Burpees
7 KB swings
7 Pull ups
METCON
12 Rounds for time
5 Chest to bar pull ups
16 Push press
STRENGTH
Cleans
5-5-5-5-5
METCON
A. EMOM 5 Minutes
10 Thrusters
Pull ups
B. 10-9-8-…-3-2-1
KB Swing
Goblet squat
METCON
AMRAP 20 Minutes
2 Deadlifts
20 Sit-ups
200 Meter Run
STRENGTH
Back squat
5-4-3-2-1-1
METCON
AMRAP 15 Minutes:
9 Deadlifts
12 Push-ups
15 Box Jumps
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