Tag : amrap

Monday’s WOD – 12.14.15

STRENGTH

Back squat, 1RM

WOD

10 AMRAP

8 overhead squats @ 115/75 lbs
16 kettlebell swings @ 53/35 lbs

*scale overhead squats with front squats or goblet squats; scale kettlebell swings with russian kettlebell swings or weighted step-ups

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Tuesday’s WOD – 12.8.15

STRENGTH

Shoulder press, 3×3

WOD

12 AMRAP

12 burpees
200m run
12 push presses @ 95/65 lbs

-then-

For time w/ partner…

200m one-arm farmers carry @ 53/35 lbs
1000m row

*each partner must row 500m and do 100m farmer carry

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