03/24/2021
Barbell Complex I
6 Reps Each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good morning
Bent-over Row
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good morning
Bent-over Row
Metcon (AMRAP – Reps)
Partner WOD:
20 min AMRAP
A: 40 Cal Assault Bike
B: 55 Cal Row
…then…
Share the Load
80 Wall Ball
60 Toes to Bar
40 HSPU
20 Burpee Pull Ups or Bar MU
…then…
A: 55 Cal Row
B: 40 Cal Assault BIke
…then…
20 Burpee Pull Ups or Bar MU
40 HSPU
60 Toes to Bar
80 Wall Ball
20 min AMRAP
A: 40 Cal Assault Bike
B: 55 Cal Row
…then…
Share the Load
80 Wall Ball
60 Toes to Bar
40 HSPU
20 Burpee Pull Ups or Bar MU
…then…
A: 55 Cal Row
B: 40 Cal Assault BIke
…then…
20 Burpee Pull Ups or Bar MU
40 HSPU
60 Toes to Bar
80 Wall Ball
Metcon (Weight)
12 min to build heavy
Pick 1 Complex:
A)
1 Snatch +
1 Hang Snatch +
3 OH Squat
Pick 1 Complex:
A)
1 Snatch +
1 Hang Snatch +
3 OH Squat
B)
1 Clean and Jerk +
1 Hang Clean and Jerk +
2 Front Squat +
1 Jerk
