Team Saturday

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Team WOD:

60 Pull-ups

60 Squats

60 KB Swings (53#/35#)

60 Deadlifts(155#/113#)

60 Box Jumps (24″/20″)

One partner jump ropes while the other partner performs the movement until you both reach total reps.

 

 

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3 sets of MAX EFFORT BEAR HUG SANDBAG SQUATS IN 1 MIN REST 2 MIN

EMOM 8

EVEN 50 DBL UNDERS

ODD 3 tng SNATCH AHAP ( AS HEAVY AS POSSIBLE WITH GOOD FORM AND NO MISSES)

 

WOD

100 BODY WEIGHT BACK RACK LUNGES

EVERY 2 MIN 5 MUSCLE UPS

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Back Squat

5×1 @ 92%

EMOM 4

50 dbls

WOD

3 RFT

12 FRONT RACK LUNGES

30 ABMAT SIT UPS

20 BURPEES OVER BAR

 

072314

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Deadlift  5×5 AHAP (as heavy as possible)

3xME HSPU (START WITH STRICT IF CAN AND GO INTO KIPPING WITHOUT COMING OFF WALL)

 

WOD:

50 THRUSTERS 75/55#

20 T2B

50 BOX JUMPS

20 POWER SNATCHES 75/55#

50 MED BALL OVERHEAD LUNGES 20/14

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Snatch – 60% x 3 x 5

Snatch push press + OHS – 5 x 3+1

MUSCLE UPS

7 SETS OF ME WITH 40 SEC REST BETWEEN NOT TO EXCEED 5 IN A SET

 

WOD

5 rounds

5 clean and jerk 155/105#

14 hspu

250m row