Strength:
Deadlifts
Paused at Knee 5x5 @75%
Snatch Grip BB RDL 3x15 135/95
Circuits:
4 x 4 min AMRAP ( 1:30 min break)
SkiErg x 200m
Dubs x 40
Renegade Rows x 10 50/35
Push Press x 10 50/35
Ring Push-Ups x 10
Goblet Squats x 10 70/53
Plate Suitcase crunch x 15 25/15
Hollow Rocks x 10
All WODs from now on will be posted exclusively on SugarWOD. Please download the app on your phone and join CrossFit Result! DOWNLOAD SUGARWOD!!
Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute