Amrap the following ladder in 16 min 4 Curts P’s 95/65 ( 1 Curtis P = 1 squat clean + 1 front rack lunge step left + 1 front rack lunge step right + 1 shoulder to overhead) 25 double unders *add 20lbs after each round READ MORE
5 x 5 bench press rest then Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans, 135/95 20 muscle-ups READ MORE
10 min work up to a heavy squat clean and split jerk rest then 3 rounds for time of 3 split jerk 4 front squats 5 cleans you choose the weight post wod cool down over at docs to help load the moving truck….nothing heavy…mostly boxes READ MORE
8 min work on the tall hang snatch from the pockets 5 x 1 pause snatch (pause below knee and then above) Work up rest then 2 round for time of: 30 overhead squats 95/65 15 chest to bar pull ups 400 m run READ MORE
emom for 24 min of the following stations 1 min sled push 135/ 95 (down= .5 point / down and back =1 point …ect) 1 min row for calories (10 = .5 / 15 = 1 / 20 = 1.5…ect) 1 min burpees (5 = .5 / 10 = 1) 1 min rest total points = score at the end of all 24 min READ MORE