HomeWOD Tester:
– 100 burpees for time
WOD
Every 5 minutes x 4-6 sets:
– 400m run
– 8 single arm DB hang clean and jerk – left
– 8 pull-ups
– 8 single arm DB hang clean and jerk – right
*Sub pull-ups with a L-seated band row, ring/TRX rows, bent over DB/KB/BB rows, etc.
*Try for similar or negative splits.
5 total sets of:
40 sec max smurf jumping jacks
R20S
40 sec max goblet squats
R20S
40 sec max alternating single leg V-ups
R20S
40 sec max push-ups
R20S
40 sec weighted glute bridges
R80S
5 rounds for time:
– 400m run
– 16 alternating DB snatch
– 12 DB goblet squats
R60S between rounds.
*Try for negative splits.
10 to 1 for time:
– backpack ground to overhead
– squat jumps
– strict pull-ups or rows
R5M, then
1 to 10 for time:
– RKB swings or back pack swings
– push-ups
– lemon squeezes
AMRAP in 3 minutes:
– 6 burpees
– 8 alternating single arm squat cleans
– 20 lateral hops over DB
R60S x 4 sets
AMRAP in 30 minutes:
– 800m run (lap around block)
– 20 RKB swings
– 20/15 push-ups
– 20 lemon squeezes