Pre-WOD:
Back Squat 5 x 5

WOD:
50 Double Unders
25 Wall Balls

Post WOD:
Tabata Situps with Plank during rest

Ten sets of 2 shoulder presses with exactly 60 seconds rest in between.

1. 95
2. 95
3. 100
4. 100
5. 105 6.105
6. 105
7. 95
8. 95
9. 95

After the seventh rep, I felt really tight in the neck and upper back, so I brought it back down. Felt really good about form throughout the workout.

There is no description for this WOD as it is stat.

Overhead Squat
4-3-2-1

9 minute AMRAP
6 BURPEES
8 POWER CLEANS (135/95)
12 TOES TO BAR

Snatch balance 5x5x3x3x3. 15x5, 25x5, 35x3, 45x3, 55x3

Randy

75 snatches 55lbs

Time 7:38

Did 15, then 10's, then 5's.

Back Squat Challenge Lift-3

Then: 12 min AMRAP

10 HPC 135/95

10 T2B

20 Double Unders “no singles” if you don’t have Double Unders Run 200m!!! Learn Double Unders…

Back Squat, three sets of threes.

WOD
AMRAP 16 Min.
5 Clean 60/40 Kg
10 Burpees
30 Double unders

Olympic Weightlifting: Deadlift 5-5-5-5-5

15-12-9
Calorie Row
Power Snatch (42.5/30)

directly into…

15-12-9
Calorie Bike
Clean and Jerks (42.5/30)

PP: 5x3