WIN
SKILL:
3 Rounds (At a Walking Pace)
5e Rope Pull Up’s
Reverse Grip Bicep Curls
Max Effort Forearm Curls
:45 Sec. Hang from Pull Up Bar
LIFT:
Snatch
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
*Every 90 Sec.
WOD:
“CHESTER GREENBURG”
MIN. 0-5
AMRAP
4 Hang Snatch (95/65) (75/55)
40 Double Unders
2 Rope Climbs
MIN. 5-6
Rest
MIN. 6-10
AMRAP
3 Hang Snatch (115/75) (95/65)
30 Double Unders
2 Rope Climbs
MIN. 10-11
Rest
MIN. 11-14
AMRAP
2 Hang Snatch (135/95) (115/75)
20 Double Unders
2 Rope Climbs
FIT
SKILL:
3 Rounds
2 Rope Climbs or Rope Pully Pulls
45 Sec. Ring Plank
8e DB Box Step Ups
LIFT:
BB Strict Press
4 x 5
Pair With:
4 x 8 DB Reverse Fly’s
WOD:
AMRAP 14
20/15 Cal. Row
20 S2O (75/55) (65/45)
400 M. Run
Recent Posts
