Burpees

All Apologies

Skill/Strength: Strength
Bench Press
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Deadlift
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Use 90% of 1RM for calculations

WOD: Intensity
12 min AMRAP
50 Slam Balls (30/20#)
25 Burpee Box Jump Overs (24/20″)
10 Toes to Bar

Cry Me A River

Skill/Strength: Oly
10 min EMOM
1 Clean
1 Power Clean
1 Hang Clean

Add weight if all lifts are completed.

WOD: Conditioning
5 Rounds of:
3 min AMRAP
500m Row
Max Burpees in remaining time
3 mins Rest

Finish: Recovery
Mobility

17.1

Skill/Strength: Strength
Deadlift
3 x 5 @ 80%

WOD: Conditioning
For time:
10 dumbbell snatches (50/35#)
15 burpee box jump-overs (24/20″)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Finish: Recovery
Mobility

Social Media Auto Publish Powered By : XYZScripts.com