Warm up
2 minute row
1 minute down dog
30 second goblet squat hold
Then
3 rounds
7 wall ball
5 toes 2 bar
3 cleans-increase weight each round
The Grind
Open wod 14.4
AMRAP14
Strength
Bench press-Build a heavy 2
Then
EMOM4
1 bench press
Then
3 drop sets, cutting 10-20% off each round
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
