Happy Birthday Ryan!
AMRAP – 5 Min
7 Push Ups
12 KB Swings, 24/16kg
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AMRAP – 5 Min
7 Power cleans, 115/75lb
12 Sit Ups
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AMRAP – 5 Min
7 Shoulder-to-Overhead, 40/25lb DB’s
12 Squats, 40/25lb DB’s
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AMRAP (calories) – 5 Min
Row
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(1 Min Rest between workouts)
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Post total reps completed to comments…
Weighted Pull Ups – 5×5
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MetCon: 5 Rounds
15 Wall Balls, 20/14lb
15 K2E
15 Deadlifts, 225/155lb
The Beast.
Tuesday’s WOD – 7:57
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Post Pull Up loads and MetCon time to comments…
Box Back Squats – 5×5
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MetCon: 21-15-9
Push Press, 95/65lb
OH Lunges, 45/25lb Plate
KB Swings, 32/24kg
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Post Box Back Squat loads and MetCon time to comments…
Power Clean – 5×3
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MetCon: AMRAP – 10 Min
Clean & Jerk, 5 Reps @ 155/105lb
2 Rounds:
3 Pull Ups, 6 Push Ups, 9 Box Jumps (20″)
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Post Power Clean loads and MetCon Rounds to comments…
No Pain.
“Bear Complex” - 5×7
Power Clean
Front Squat
Push Press (Front)
Back Squat
Push Press (Behind)
**This sequence of exercises is equal to 1 rep. You must perform 7 reps or sequences of the 5 movements before dropping the bar. The bar can rest on the shoulders or in the hang but not on the ground until the 7 reps are completed [...]
