Emom for 12 minutes of: Min 1-Row 200/150m Min 2-15 GHD sit ups
Oh, did you want to know the WOD for tomorrow? Well come in and find out! Surprise Black Out Day! Note: posting or tell others what the WOD is will result in burpees.
Strength Back Squat 6×4 @80% BS, Front Squat 6×2 @ 70% BS Then 4 Rounds for time: 200m Run 10 Knees to Elbow 10 Push Jerks 135/95 (No rack) 16 min time cap
Strength, Bench Press 6×2 reps, 6×3 reps, 6×2 reps @ 80% of 1RM Then, 40-30-20-10 for time of: Alt Db Snatch (50/35) Db Step Ups 16 minute time cap.
“Death by” Power Clean 135/95 Score is total completed rounds
WOD: 5 rounds for time 100m Run 1 Rope Climb 1 Peg board ascent Top/E 10 Alt. DB Snatches 50/35 17 Min time cap.
WOD: Each for time 1 Mile for time rest as needed 500m Row for time Rest as needed 30 Cal. Assault Bike for time Do in any order. Must use assault bike. Athletes track your own times. This WOD is more for your own personal records. It is always good to have times for things…
WOD: 8 rounds for time 8 Alt. Pistols 8 Hand Release Push-Ups
WOD: 5 rounds for time 15 Overhead squats 95/65 400m Run
WOD: 21-15-9 for time Thrusters 95/65 Double-Unders Push-Ups Front Squats 95/65 Double-Unders Pull-Ups 20 Minute time cap.