FUNday

Tower of POWER

RX= 53/35 KB

Thursday

EMOM for 20min alternate b/n:

 10 Supine Ring Pull-UPs

 30 Double Unders

 10 GHD Situps 

 5 Clean & Jerks (155/105)

 

Wednesday

Back Squat 5-5-3-3-3-1-1-1-1-1 

Tuesday

AMRAP in 10min of:

15 Deadlifts
15 HR Push-UPs

♀ 95 lb ♂135 lb

Monday

“10-4”

AMRAP in 21min of:

 10 In & Out Tire Flips

 400m RUN

FUNday

In TEAMs of 3…

Complete for TIME:

 100 Burpee Box Overs (20”)

 100 Pull-UPs

 100 Bench Press (135/95)

 100 Goblet Squats (53/35)

 100 Hang Power Snatches (75/45)

*2 TEAM members work on reps

other athlete completes Anchor RUN

Athletes rotate after each RUN

RUNs are completed throughout 

the duration of the WOD 

 

Thursday

Thruster - Push Press - Push Jerk - Split Jerk 

1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.