Wedding WOD

A. Mobility work 15 mins B. 3 sets of:10 kipping hspu’s 10 butterfly pull-ups C. 15-20 mins Work up to a heavy front squat D. For time: 30 burpees Followed immediately by… 3 rounds of: 5 chest to bar pull-ups 10 overhead squats @75/45 5 hspu’s Daily Motivation Killing the Fat Man Episode 9

A. “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball B. Row 30 mins easy Daily Motivation Killing the Fat Man Episode 8

A. 3 sets of: 30 double unders 10 burpees 15 PVC or empty bar overhead squats B. 6 sets of 3 reps dead lifts – Working up in weight each set. C. 1000 meter Row Rest 4 minutes Dumbbell “Tabata” Thrusters @pick your weight Daily Motivation Killing the Fat Man Episode 7

A. 3 sets of: 10 one arm db snatches (5 each) 5 strict hspu’s 5 strict toes to bar B. 3 sets of: 5 sotts presses 45/25 C. 3 round for time of: Run 800 20 KB swings @60/40 Rest exactly 5 mins then.. 20 hspu’s Daily Motivation Killing the Fat Man Episode 6

A. Front squats * Set 1 – 3 reps @ 70% * Set 2 – 2 reps @ 80% * Set 3 – 1 rep @ 90% * Set 4-5 – 1 rep @ 95-105% Rest 2-3 minutes between sets B. 5 sets of: 5 hang cleans 135/95 – work on getting to your front […]

A. 3 sets of:3-6 bar muscle ups 30 double unders 5-10 box jumps @30/24in B. EMOTM for 10 mins Snatch + hang snatch Starting weights 75/25, and add 10# every min C. For time: Hill run 20 OHS @95/65 30 pull ups 40 kettle bell swings @53/35 50 double unders Row 1000m Inspiration