Sorry no outdoor wods today due to the rain!!🙁

Home WOD

ACTIVATION

30-20-10

Calorie Machine

Alternating Box Step-ups (Split Reps Between Legs)

Russian Kettlebell Swings

Air Squats

Strength

CLEAN PULL COMPLEX

On the 1:30 x 5 Sets:

1 Deficit Pausing Clean Deadlift

1 Deficit Tempo Clean Pull

1 Deficit Clean Pull

Deficit: 1-3″

Set 1: 75% of 1RM Clean and Jerk

Set 2: 80% of 1RM Clean and Jerk

Sets 3-5: 85% of 1RM Clean and Jerk

On the 1:30 x 5 Sets:

1 Deficit Pausing Snatch Deadlift

1 Deficit Tempo Snatch Pull

1 Deficit Snatch Pull

Deficit: 1-3″

Set 1: 75% of 1RM Snatch

Set 2: 80%

Sets 3-5: 85%

WOD

“Hellhole”

For Time:

50 Devil’s Press (50’s/35’s)

Amrap 2-2-2-3″ Intervals Styles

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press until 50 are complete !

• As a recap, the workout flows as follows:

   AMRAP 2

   Rest 2 Minutes

   AMRAP 2

   Rest 2 Minutes

   AMRAP 2

   Rest 2 Minutes

   AMRAP 3

• Record the total time (including rest) it takes to complete the 50 reps

BODY ARMOR

AMRAP 7:

7 Close Grip Pushups

7 Wide Grip Pushups

7 Hand-Release Pushups

30 Banded Pull-Aparts