50 cal row
50 DL
50 T2B
50 box jumps overs
3 x :30 HS Hold- belly to wall
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4 rds-
20 Rus. KBS (70/53)
40 ft HS Walk
*sub 80 ft bear crawl
Partner wod
160- double under5 x 3 Strict Press
*30 sec OH hold after last rep
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7 min AMRAP-
5 HSPU
12 KBS (53/35)
DL 5-5-3-3-3
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A- 3 x 20 banded good morning
B- 3 x 10 ipsolateral deadbug
C- 3 x 15 banded row
BSQ-
4 sets of 1 slow negative + 1 pause + 1 regular
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"Joe"
8 rds-
100 m run
16 WB (20/14)
*3 burpees EMOM
This is Joe and his family. This workout was designed to be challenging. When it gets hard, remember why you're moving and why you're pushing. Because you are ABLE. |
5 sets- 1 Press + 2 P. Jerk + 3 Sp. Jerk
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5 rds-
4 wall climb
8 1 arm devil press
BSq 5 x 5 @ 50%
Tempo- 5 sec down- fast drive up
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100 DU
20 pull-ups
80 DU
15 C2B
60 DU
10 ring MU
3 x :30 HS hold *belly to wall
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10 Dball over shoulder
20 cal machine
30 sit-ups
40 pull-ups
30 sit-ups
20 cal machine
10 Dball over shoulder
EMOM x 10- 1 CL + 1 HCL + 1 FSq
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75 thruster (75/55)
*20 DU EMOM