5 RFT
40 DUBS
12 double dumbbell deadlifts (50/35#)
40 DUBS
12 alternating dumbbell snatches (50/35#)
5 RFT
40 DUBS
12 double dumbbell deadlifts (50/35#)
40 DUBS
12 alternating dumbbell snatches (50/35#)
Warm up: 400 meters on treadmill @ highest incline
AMRAP 20-
5 Thrusters
7 Hang power cleans
9 sumo deadlift high pulls
Rx- 95/65
Warm up 3 rounds:
10 squats
10 kb swings
Conditioning: emom x3
#1. Emom-6
7 Deadlifts ( light weight)
7 kb swings
Rest 2 minutes- add weight
#2. Emom-5
5 Deadlifts
5 kb swings
Rest 2 minutes - add weight
#3. Emom- 4
3 Deadlifts (heavy)
3 kb swings
Or this one…
Strength- pull ups
Conditioning- AMRAP- 12
5 pull ups
10 goblet squats
15 Dubs
Finisher: 4 rounds
5 strict shoulder press
60 second plate hold
Strength: Bench press
Conditioning: OPEN WOD 17.5
10 rounds for time
35 Dubs
9 Thrusters (95/65)
Scaled:
35 singles
9 thrusters (65/45)
For time:
Working 60 sec on : 30 sec off
300 double unders
200 air squats
100 burpees
Amrap x3
#1. Amrap-7
20 DB Snatches (50/35)
20 Ab mat sit ups
Rest 2 minutes
#2. Amrap-6
10 Snatches (65/45)
10 squats
Rest 2 minutes
#3. Amrap-5
5 power cleans (95/135)
5 slamballs
TTB Challenge- 20
3 RFT - 1 minute per station
-deadlifts (135/95)
-wallballs (20/14)
-row for calories
- rest
Finisher- AMRAP-2
Sit ups
Then- 3 RFT
Tank, wall sit, squats
Amrap 4
21/15 calorie row
21 Toes to bar
21 Front squats (95/65)
Rest 4 minutes
Amrap 4
15/12 calorie row
15 toes to bar
15 Front squats (115/85)
Rest 4 minutes
Amrap 4
9/6 calorie row
9 toes to bar
9 Front squats (135/95)
Strength: Box squats
Conditioning: Captain Thunderpants
10 Rounds
200 meter row
10 bar facing burpees
5 Power cleans (135/95)
Time cap- 24:00
TTB challenge- 10