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Workout:
2 sets of 12 AMRAPs:
14 Wallballs (20/14) *Increase 7 reps each full round
7 Push Jerks (155/105)
14 Chest to Bar
Rest 2:00 between 2 Sets
Restart from top on 2nd set.
Partner Options:
24 AMRAP:
30 Wallballs
20 Push Jerks
30 Chest to Bar
WOD: Saturday, May 21, 2022: Wall Balls, Jerks, Pull Ups Read More »
STRENGTH
Push Jerk: Build to a 1RM. Rest 2:00
METCON
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders
EXTRA CREDIT
Banded Alphabets x 3 sets on each side. Rest as needed.
WOD: Push Jerks, Chest to Bar, Push Ups, Double Unders Read More »
STRENGTH
1) Front Squat with a 2 Count Pause: 1RM. Rest 2:00
– pause for a 2 ONE Thousand at the bottom.
– Build to a 1RM over the course 8-10 sets.
2) Metcon Prep:
1a) Power Cleans: 3 x 1-2. Rest 45s.
1b) Pull-ups: 3 x 4-6. Rest 45s.
METCON
For time:
15 Power Cleans (135, 95)
21 C2B Pull-ups
12 Power Cleans (155, 105)
15 C2B Pull-ups
9 Power Cleans (185, 125)
9 C2B Pull-ups
14:00 Cap
EXTRA CREDIT
Banded Hip Flexor Pulls: 3 x 30 each. Rest as needed.
*Between each set complete a 15s RKC Plank
Paused Front Squat, Power Clean, Pull Up Read More »
AMRAP 25 in teams of 2:
150 Wallballs (20, 14)
100 Power Cleans (135, 95)
75 S20H (135, 95)
50 C2B Pull-ups
Partner WOD: wallballs, power cleans, shoulder to overhead, pull ups Read More »
