Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and SquatsPartner AMRAP 25 mins: 400 m, Dumbbell Push Press, Pull-ups and 4 more
Complete as many rounds as possible in 25 mins of: Run, 400 m 50 Dumbbell Push Press, 35/20 lbs 50 Pull-ups 50 Dumbbell Front Squats, 35/20 lbs 50 Push-ups 50 Dumbbell Walking Lunges, 35/20 lbs 50 Air Squats This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.
* DB lunges are down at your side NOT racked. Do NOT drop DB's.
Advanced RX: EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push JerkEvery 1 min for 10 mins: Power Cleans, Hang Power Cleans and Push Jerks
Every 1 min for 10 mins do: 1 Power Clean, pick load 1 Hang Power Clean, pick load 1 Push Jerk, pick load
* Use mats.
3 RFT: Run, Dumbbell Front Rack Walking Lunges and Dumbbell Clean & Jerks3 RFT: 400 m, Dumbbell Front Rack Walking Lunges and Dumbbell Clean & Jerks
3 rounds for time of: Run, 400 m 20 Dumbbell Front Rack Walking Lunges, 50/35 lbs 10 Dumbbell Clean & Jerks, 50/35 lbs
Nothing assigned for January 13, 2018