by Anni | Aug 31, 2022
WOD
For Time: (if scaling, scale to be able to add weight throughout)
2 Rounds of:
1 Push Jerk + Split Jerk (95/75)
2 Rounds of:
Clean + Jerk (105/85)
2 Rounds of:
Clean + Front Squat + Jerk (115/95)
2 Rounds of:
Clean + Front Squat + Jerk (125/105)
2 Rounds of:
Clean + Front Squat + Jerk (135/115)
5 Rounds of:
Clean + 2 Front Squats (135/115)
Endurance
A: 8 minute EMOM of:
2 Burpees
5 Slam balls
B: For Time:
200m Row
200m Run
50 Air Squats
10 Push-ups
300m Row
300m Run
50 Air Squats
10 Push-ups
200m Row
200m Run
by Anni | Aug 30, 2022
3 Rounds – complete as fast as possible:
20 Wall balls (20/14 – 12/11)
6 Alternating KB Cleans (53/35)
– Rest 4 minutes between each round
– Do not work longer than 2 minutes to complete the work
by Anni | Aug 29, 2022
A: Tempo Pause Squats 5×3 @ 35%
10″ Down + 10″ in bottom of squat
B: Staggered Romanian Deadlifts 4x(10/10) @30% of your regular deadlift
C: 5 rounds for time of:
3 push-ups (Rx+ deficit push up 2”)
15 KB swings
by Anni | Aug 28, 2022
A: Every 2 minutes on the minute: complete full 2 rounds then rest remaining time and move to next couplet.
Min 1-2:
2 Rounds of
15 Abmat Sit-Ups
10 Burpees
Min 3-4:
2 Rounds of
10 Ring Rows
15 Deadlifts (95/65)
Min 5-7:
2 Rounds of
10 Push-Ups
5 Power Cleans (95/65)
Min 8-10:
2 Rounds of
15 Double Unders
10 Push Press (95/65)
B. Rest 2 min
5 minute AMRAP of:
10 Burpees Over the Bar
10 Clean & Jerks 95/65
10 Double Unders
by Anni | Aug 26, 2022
A: Clean Clinic
B: Open 11.5
20-minute AMRAP of:
5 Power Cleans (145/105)
10 Toes to Bar
15 Wall Balls (20/14 – 10/9)
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