Press SWOD
3 / 16 / 22 A. seated Db Strict press 8 x 8 B. Amrap 8 8 kbs 70 / 53 24 double unders
3 / 14 / 22 A. Back SQUAT 6 – 6 – 4 – 4 – 4 2 -2 -2 -2 B. BACK RACK Back Step lunge 3 x 8 C. Partner amrap 12 100 Wall balls ( shared ) 1000m Row ( Shared ) Max wall balls in time remaining.
WOD 3 – 10 – 22 10 rounds 100m run 5 / 3 reps ring dip 5 Clean 135 / 95
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3 – 9 – 22 amrap 5 5 toes to bar 5 box jumps 30 inches rest 2 min amrap 5 5 toes to bar 5 burpees rest 2 min amrap 5 5 box jumps 30 / 24 5 burpees
WOD 3 – 8 – 22 A. 3 x 5 min emom’s , rest 1 min between sets. 5 snatches across 3 snatches across 1 snatch building B. Row train 12 min amrap – teams of 2 Row 2000m together Max reps snatch 75 / 55 in time remaining.
WOD 3 – 7 – 22 3 Sets 3 rounds of the couplet then a 400m run = 1 set. 9 thrusters 95 / 65 35 dubs
3 – 4 – 22 AMRAP 20 Run 250m 10 hurdles 20 inches 10 db snatch 50 / 35 Row 250m 10 hurdles 20 inches 10 db snatch 50 / 35
WOD 3 – 3 – 22 AMRAP 12 3 squat snatches 115 / 75 6 burpees over the bar 9 ctb pull ups