Wedding WOD

A. Work up to 90% of your back squat B. Tabata squat Tabata push ups Tabata sit ups C. 3 rounds for time of: 20 kettle bell swings @55/35 10 handstand pushups

A. 3 rounds not for time of: 3-5 muscle ups 10 toes to bar 10m handstand walking B. 5 rounds for time of: 10 pull ups 10 wall balls 10 pushups C. 20-30 mins of rowing or running or swimming

A. 5 sets of squat snatches @45 B. 20 mins to build up to a heavy front squat C. 5 rounds for time of: Row 500m 5 power cleans @135/95 5 shoulder to overhead @135/95 5 deadlifts @135/95

A. 15 mins to work up to a heavy bench press Rest 2-3 mins between sets Then.. max reps at 85% of your max weight B. 5 rounds for time of: 15 pull ups 20 wall balls 30 double unders C. 30 mins of: Running, riding, swimming, hiking

A. EMOTM snatches x2 55%, 60%, 65%, 70%, 75%, 80%, 85%, 85%, 90%, 90% B. 3 rounds for time of: 10 box jumps @24/20 Run 400m 10 HSPU’s C. You time If there are any movements that you need to practice for Open workout 13.2, do so now. Don’t burn yourself out. Just work on […]

A. 20 mins to build to a heavy front squat B. 15 mins to build to a heavy clean and jerk C. 21, 15, 9 for time of: Hang power clean Front squats Shoulder to overhead @95/65