WOD for Tuesday, 10/20/15:
20 thrusters (115#/75#)
20 sumo deadlift high pulls
20 jerks
20 overhead squats
20 front squats
20 thrusters (115#/75#)
20 sumo deadlift high pulls
20 jerks
20 overhead squats
20 front squats
EMOM for 16 minutes:
ODD: 4 hang power snatches
EVEN: 10 goblet squats (70#/53#)
2000m row
rest 5 minutes
3×20 GHD sit-ups
3xME handstand push-ups
*alternate between movements
6 deadlifts (315#/205#)
200m run
8 deadlifts
400m run
12 deadlifts
800m run
3 rounds:
AMRAP for 3 minutes:
9 power snatches (115#/75#)
15 power cleans
21 push jerks
*ME front squat with the remaining time
rest 2 minutes
60 calorie row
50 overhead squats (95#/65#)
40 GHD sit-ups
30 bar facing burpees
20 muscle-ups
3 rounds:
AMRAP for 1:30 minute: row for calories
AMRAP for 1:30 minute: C2B pull-ups
AMRAP for 1:30 minute: air squats
rest 1:30