Crain
2 Rounds
Push Press
Split
Jerk
24-21-18-15-12-9-6-3
Front Squats
4 Rounds
Broken Chelsea
EMOM
10mins
Then 5 mins
to run 500m
EMOM 10mins
Handstand
skills – 10mins
AMRAP
15mins
2-4-6-8-10
reps of:
When you
complete the round of 10 start again at 2 reps.
Deadlift
10 Rounds
3 Rounds in FGB Format
Work for 1
minute at each station, moving immediately to the next station at the
completion of the minute (no rest). Rest for 1 minute at the completion of all
5 stations (1 round).Count total reps completed including run laps.
Bent Over Rows
Band Good Mornings
Push Press
EMOM 12 mins
Back Squats
3 Rounds
Bench Press
8 Rounds
Arm Bar
AMRAP 18 Mins
Wood
5 Rounds
Rest 1 minute between rounds
Alternating for 4 sets
3 Rounds
Back Squats
Overhead Squats
AMRAP 14mins
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.
Push Press
3 Rounds
Kelly (mod)
5 Rounds
Deadlift
4 Rounds
Sprint
5 Rounds
Glute Bridges
Good Mornings
AMRAP 17 mins
Ralph
4 Rounds
