2 Rounds
- ·
25
Pull Ups
- ·
25
Squat Clean Thrusters
- ·
40
Double Unders
- ·
25
Push Press
2 Rounds
Pull Ups (weighted)
6 Rounds
The Seven
7 Rounds
Back Squats
6 Rounds
Arm bar
5 Rounds
AMRAP 1
min at each exercise
Rest 1
min between rounds
The Bear
Complex
5 Rounds
1 Round consists of 7
unbroken sets:
·
Power Clean
·
Front Squat
·
Push Press
·
Back Squat
·
Push Press
The bar must not rest
on the ground during the 7 rep set. Rest as required between sets. Increase
weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal
performance. It should take around 30 minutes to complete.
Bent Over Rows (DB)
Glute
Bridges
5 Rounds
Saturday
14/05/2022
AGOQ W2
(variation)
Push
Press
8 Rounds
Deadlift
Band Ski
Rows
5
Intervals 30/15
There will be no 6am session Thursday this week.
Living Stronger and PM sessions are normal times
Bench Press
Pull Ups
(weighted)
21-15-9-15-21
Back Squats
EMOM 8
mins
Grace
Bench Press
20-18-16-14-12-10-8-6-4-2
Glute Bridges
Deadlift
3 Rounds
Rope pulls
to standing
6 Rounds
Rope pulls
to standing
6 Rounds
Thrusters
(from rack)
EMOM
15mins
300
Arm Bar
Weighted
Pull Ups
5 Rounds
Bent Over Rows
15-12-9-12-15
Front
Squats
Ascending
ladder for 8 mins
2-4-6-8-10 –
etc. increase by 2 each set
Back Squats
5 Rounds
Filthy Fifty
Options
DB Bench Press
AMRAP 17
mins
Deadlifts
AMRAP
15mins
Chin Ups
5 Rounds
Presses
Strict
Press
Push
Press
Push Jerk
Tabata
Sumo
Deadlift (wide stance)
AMRAP
15mins
Bench Press
Elizabeth
21-15-9
Finisher
Front Squats
5 Rounds
Thrusters
(from rack)
AMRAP
10mins
Deadlift
5 Rounds