Wedding WOD

A. 20 mins to work to a heavy dead lift B. 2 rounds for time of: 21 dead lifts @225/135 15 bodyweight bench press 10 power cleans @135/95 10 box jumps @24/20

A. 3 rounds for times of: 40 double unders 20 kettlebell/DB swings @55/35 10 hspu’s Rest 2 mins B. 3 rounds for times of: 20 double unders 10 (5 each) DB snatches @70/40 5 hspu’s Rest 2 mins

A. 3 rounds of: 30 second L-sits 4-6 ring or bar muscle ups 10 yards handstand walking B. 5 sets of: 5 snatch balances with light weight Rest 2 mins C. 5 rounds for time of: 10 bent over DB rows @55/35 10 pull ups 10 v-ups Daily Motivation [youtube http://www.youtube.com/watch?v=gulY_4jFAQE&w=560&h=315]

A. 20 mins to work to a heavy front squat (make sure to get a solid front rack position) B. 5 sets of: 5 hang cleans @135/95 – practice getting straight to your front rack Rest 2 mins C. 5 rounds for time of: 8 dips 10 box jumps @24/20 12 overhead lunges @95/65 barbell

A. Work up to 90% of your back squat Rest 3 mins between sets B. 5 sets of: 5 squat snatches @45 – This is quickness, form, and footwork practice. Stick your positions C. EMOTM for 10 mins: 3 bodyweight bench presses Rest 5 mins D. Guys 200 pushups for time/girls 100 pushups for time […]

A. 20 mins to work up to a heavy dead lift B. 3 rounds for times of: 5 power clean @135/95 (don’t drop the weight) 10 toes to bar Rest 60 seconds C. 2 rounds for time: 100 double unders 30 hspu’s