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Skills:

EMOM 12

EVEN 2 LEGLESS ROPE CLIMBS

ODD 50 DBL UNDERS

WOD

 

5 rounds of the following –

 

1 minute amrap axle deadlift

 

1 minute rest

 

1 minute max effort row for calories

 

1 minute rest

 

1 minute amrap bench press

 

1 minute rest

 

Axle weight should be 1.5X body weight or more.  Bench should be body weight or more.  Adjust weights during the workout if necessary.

 

 

 

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Power Clean EMOM 9

3@70%

WOD

 

5 rounds of the following –

 

1 minute amrap deadlift (1.5 ×s body weight)

 

1 minute rest

 

1 minute max effort row for calories

 

1 minute rest

 

1 minute amrap bench press (@ body weight if possible)

 

1 minute rest

 

*you can adjust weights during the wod