Wedding WOD

A. Run 800m easy B. 3 rounds for times of: Run 800m 10 hang squat cleans @135/95 20m of front rack walking lunges @135/95 Rest 5 mins between sets Notes: When you get to the hang squat cleans, try to do them unbroken. Then the same thing with the lunges. If you can’t, that’s fine, […]

A. 10 mins to work to a heavy back squat Then 3 sets of 10 back squats @70% B. 60 seconds wall balls @20/14 60 seconds rest 60 seconds wall balls 60 seconds rest 60 seconds wall balls *try to keep moving the whole 60 seconds. C. 3 round for time of: 5 chest to […]

A. 3 sets not for time of: 30 second l sits 30 double unders  3 skin the cats B. 4 sets of 3 snatch balances C. 3 rounds for time of: Row 500m Run 400m 25 burpees Notes: C is a cardio based workout. Go hard on the row, and see what you legs can […]

A. 6 sets of hang snatches B. 3 rounds for time of: 5 muscle ups 10 power snatches @95/65 15 wall balls @20/14 C. 20 mins of mobility Notes: The hang snatches are mid hang. Work on hip speed and dropping all the way into your squat. For part B, work as quickly as you […]

A. Front squats 5 @75% 3 @80-85% 1 @90% 5 @80% 3 @90% 1 @95% B. 3 round for times of: Run 400m 20 thrusters 20 pull-ups Rest 5 minutes between rounds C. 3 rounds not for time of: 15 toes to bar 15 GHD back extension Notes: On part B try to go unbroken. […]

A. 20 mins to clean and jerk B. 5 rounds for time of: Run 400m 5 clean and jerks @135/95 10 burpees 15 box jump overs