Wedding WOD

A. 3 rounds not for time of: 3-5 muscle ups 10 toes to bar 30 second l-sit B. 15 min AMRAP of: Run 400m 75 sit ups 100 squats 25 burpees Daily Motivation

A. 15 mins to build to a heavy 3 rep bench B. 15 mins to build to a heavy 1 rep overhead press C. EMOTM for 10 mins 5 power cleans @135/95 5 pull ups D. Easy 2k row Daily Fundamentals

A. 2 rounds not for time of: 30 double unders 12-16 pistol squats 15m handstand walks B. 15 mins to build to a heavy back squat C. EMOTM for 10 mins 5 back squats @80% of 1 RM C. 3 rounds for time of: 20 double unders 20 walking lunges Daily Motivation 300lb snatch

A. Front squats 6 sets of 3 reps Rest 2 mins between sets B. “Jackie” Row 1000m 50 thrusters @45 30 pullups Daily Motivation

A. 15 mins to work to a heavy push press B. 3 rounds for time of: 10 shoulder to overhead @135/95 30 double unders C. 2 rounds for time of: 10 hspu’s 20 pushups Daily Motivation

A. 200 double unders B. 15-20 mins to work to a heavy back squat C. 3 rounds for times of: 10 pull ups 10 toes to bar Rest 2 mins *post individual times D. 3 rounds for times of: 3 muscle ups 10 GHD sit ups or V-ups *post individual times Daily Motivation Sh*t CrossFit […]