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Make Up Day

Bench Press or Pushups, Snatch, Front Squats, Handstands, or Pullups

WOD

21-15-9-6-3

Thrusters

Performance: 95/65 Barbell

Fitness: Dumbbells

Run 200m Between Each Set

 

Performance

Pullups 3×7

12 Minute Ladder

1,2,3,etc. Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press) (135/95)

3,6,9,etc. Box Jumps (30″/24″)

Fitness

Pullups 3×5

12 Minute Ladder

1,2,3,etc. Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press) (95/65)

3,6,9,etc. Box Jumps (24″/20″)

Performance

Handstands

20 Minute Cap

15-12-9

Burpees

Medicine Ball Cleans (20/14)

Run 1 Mile

Fitness

Handstand Progressions

20 Minute Cap

12-9-6

Burpee

Medicine Ball Clean (20/14)

Row 2k

Performance

Front Squat 5×1 @ 90% of 1RM

14 Minute EMOM

Even Minutes: 3 Heavy Clean and Jerks

Odd Minutes: 6 Toes to Bar

Fitness

Front Squat 3×5 (+5 from last week)

14 Minute EMOM

Even Minutes: 3 Hang Cleans and One Jerk

Odd Minutes: 8 Medicine Ball Situps (20/14)

 

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Comments

  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on