Wedding WOD

A. 15 minutes of: Muscle snatch B. “Ten Minute Capacity Test” For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds 3 Minutes of Pull-Ups Rest 60 seconds 2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females) (the barbell may begin from a rack during this portion of […]

A. 3 rounds of: Pull-ups to failure Hspu’s to failure B. 3 rounds of: L-sit to failure Double unders to failure C. 3 rounds for time of: 5 ground to overhead (don’t drop bar) 8 toes to bar Daily Motivation

A. Build up to a heavy dead lift Rest as needed. If you feel good go for pr, if not work on form. B. 3 rounds of: 15 overhead squats @45/25 Rest 60 seconds 5 chest to bar pull-ups Rest 60 seconds C.6 minute amrap of: 5 pull-ups 10 burpees Daily Motivation

A. 15 mins to build up to a heavy push press B. 3 rounds of: 5 strict hspu’s Rest 90 seconds 10 pistol squats (5 each) Rest 90 seconds C. 3 rounds for time of: 10 KB swings @70/53 5 kipping hspu’s 20 box jumps @24/20 Daily Motivation

A. Work up to 95% of your 1rm front squat B. 3 rounds of: 5 strict pull-ups (weighted if you can) Rest 90 seconds 10 toes to bar Rest 90 seconds C. 5 rounds for times of: 10 pull-ups 15 front squats @135/95 20 sit-ups Rest 2 minutes Daily Motivation

A. 15 mins to work up to a heavy front squat B. Tabata rowing for total meters C. Strict pull ups 2, 2, 2, 2, 2, 2 (use weights if possible) D. 50 pull ups for time Daily Motivation