STRENGTH 3 Giant Sets: 50′ Dumbbell Bear Crawl 50′ Reverse Dumbbell Bear Crawl Rest 1:30 Between Sets CONDITIONING On the 2:30 x 5 Rounds: 40 Double Unders 15 Weighted Sit Ups Max Distance Handstand Walk in Time Remaining
WOD 1/30/20

STRENGTH 3 Giant Sets: 50′ Dumbbell Bear Crawl 50′ Reverse Dumbbell Bear Crawl Rest 1:30 Between Sets CONDITIONING On the 2:30 x 5 Rounds: 40 Double Unders 15 Weighted Sit Ups Max Distance Handstand Walk in Time Remaining
AMRAP 13 60 Jump Rope 10 Split Jumps 15 Sit Ups 2 Wall Walks
STRENGTH PUSH PRESS 10RM Conditioning (Cap 21:00) 21-15-9: Wallballs (20/14) CTB Pull-Ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)
5 Rounds of: AMRAP 3 60 Jump Rope 20 Wall Balls ME Plank in Time Remaining
Conditioning 5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minute Rest Between Rounds
AMRAP 12: 10 Single Arm DB Row 10 DB Squats 15 DB Deadlifts
Conditioning (Cap 30:00) For Time: 2 Rounds of “Holleyman”, 200 Meter Run 4 Rounds of “Holleyman”, 200 Meter Run 6 Rounds of “Holleyman”, 200 Meter Run 8 Rounds of “Holleyman”, 200 Meter Run 10 Rounds of “Holleyman”, 200 Meter Run… Read more »
STRENGTH Every 2 Minutes x 5 Sets: 3 Power Cleans 1 Split Jerk CONDITIONING (Cap 20:00) 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Bike 3 Rounds: 7 Power Snatches (75/55) 7… Read more »
3 Rounds of: 20 DB Snatch 20 Sit Ups 20 Box Jumps 20 Mountain Climbers
5 Rounds of: (Cap 15:00) 20 Cal Row 10 Two Count Mountain Climbers 5 DB Squat Cleans
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