400m of trap bar carries. Amrap 15 20 hang snatch 65/45 20 abmat sit-ups

For time: 2000m row 100 alternating reverse lunges to overhead press 65lbs/45lbs 50 burpees Lunges are from a front rack hold. Step back and lunge until the rear knee touches the ground. Step back up and press. Rep is complete with the bar locked out overhead and both feet side by side. Locked out: elbows […]

Amrap 15 10 push ups 10 squats 20 sit-ups 20 burpees 30 /s kb hang snatch 35/little red.

For time: 100 overhead reverse lunges. 45lb bar * on the minute- starting at 1: 10 abmat sit-ups. Overhead lunges: back knee touches the ground easily. Elbows MUST be locked out. I recommend a fairly wide grip. Start with lunges at 0:00. At 1:00 10 sit-ups. Repeat on the minute.

Repeat wod 465 with mods. Amrap 20 1000m row 50 ground to overhead 95/65

Not for time. 200m of carries. I’ll be using the trap bar. Split up however you choose. Just pick up the weight and walk. The first 25m will be easy, so don’t pile on weight. It gets hard quick. No rx weight, I’ll probably use 225. For time: 10 rounds 10 push ups 1 complex: […]

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