1.) 1 Snatch every 2 minutes for 12 minutes starting at approx 80% working up to approx 90%
Note: if you do not know your 1rm work up to a heavy single.
2.) 1 Clean & Jerk every 2 minutes for 12 minutes starting at approx 80% working up to approx 90%
Note: if you do not know your 1rm work up to a heavy single.
3.) Elmer
7 minute AMRAP
1 Muscle Up
25 Air Squats
2 Muscle Ups
25 Air Squats
3 Muscle Ups
25 Air Squats
4/25, 5/25, 6/25, 7/25……..
*4.) Back Squat @ approx 80%, 3-3-3-3-3, rest no more than 3 minutes between sets
Note: if you do not know your 1rm work up to a heavy single.
2.) 1 Clean & Jerk every 2 minutes for 12 minutes starting at approx 80% working up to approx 90%
Note: if you do not know your 1rm work up to a heavy single.
3.) Elmer
7 minute AMRAP
1 Muscle Up
25 Air Squats
2 Muscle Ups
25 Air Squats
3 Muscle Ups
25 Air Squats
4/25, 5/25, 6/25, 7/25……..
*4.) Back Squat @ approx 80%, 3-3-3-3-3, rest no more than 3 minutes between sets
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Amanda Zeamer
20 min bike, rehab exercises
7
2
Brittany Nohr
1/5 bmu
Snatch 145 PR, C&J 175, deadlifts, and skill work w/strict pu, hspu, and ring dips. Free wod
8
0
Theresa Rosenquist
FreeWOD & Lifts
Lots (!!) of JSq/DB-PU/SU/Lunges; P.Snatch: #70/P.Cl&Jk: #85 (Jk limiting factor)
5
0