SWOD: Shoulder press ,15 mins to establish 1RM
DWOD: 100 thrusters for time (75/45)
*Every time you drop the bar, run 400 meters.
SWOD: Deadlift 12×1 at 75% 1RM. EMOM
DWOD: 15 min AMRAP
30 lunges (15 each leg)
60 Double unders
30 ABMAT situps
60 lateral hurdle jumps over the bar
SWOD: Bench press 10×3, (EMOM or every 90 seconds) @ 60-65% of 1RM
DWOD: 3 RFT
20 hang clean (135/95)
15 Burpees
10 box jumps (28/24)
SWOD: Back squat 10X3
Skill:Max effort Free handstand hold. 3 rounds, 1min on, 1 min rest
DWOD: 10 min AMRAP
10 pullups
15 hang power snatch (75/55)
20 Push-ups
*Sorry about the continously late posts. Hazing will commence.
SWOD: 12 x 1 snatch EMOM 80-90%
DWOD: For time
30 Over box jumps 24/20
10 Clean & jerk 135/95
30 Burpees
10 Clean & jerk 165/115
Row 30 cals
10 CLean & Jerk 185/135
SWOD: Weighted pull-up 7×3
DWOD: 20 minute AMRAP
400 meter run
40 double unders
30 wall ball slams (20/14)
20 Wall ball goblet squats….”bear hug!” (20/14)
SWOD: 5 Rounds
1 minute plank hold/ 30 second rest
30 second L-sit/30 second rest
DWOD: On a 15 minute running clock…
5 mins max reps front squat (135/95)
4 mins max reps over the bar burpees
3 mins max rep toes-to-bar
2 min max rep muscle-up, bar or rings (scale with C2B pull-ups)
1 min max rep shoulder-to-overhead (135/95)
