Strength WOD
3 Box jumps 5 Strict pull ups 7 HSPU 3 Rounds Then... 3 Rm Squat 5 x 3 Shoulder Press 4 x 3 Hang Power Clean 4 x 6 Db shoulder press 3 x 8 HGR w 45lb plate 3 x 15 DB high pull Then... 45lb plate o.h.w.l forward 10 steps 45 lb plate o.h.w.l backward 10 As quick as possible. Rest 30 sec between rounds. 4 Rounds Then.... 15 med ball sit up throws 15 sledge hammer swings R 15 Sledge hammer swings L AMRAP 7 min
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OLY WOD
5 x 3 Perfect burpees 5 x 1 min deadbugs Forearm stretch 3 x 5 Hang squat clean into Power clean into front squat
Then...
3 RM Front squat 5 x 1 Hanging squat clean 5 x 1 Power Clean 5 x 1 Clean Pulls
3 Rounds of 10 Ring pull ups 10 Ring dips 10 Ring rollouts
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Catalyst Games Prep
75lb bar M 45 lb bar F AQAP 3 rounds 21 O.H.S 21 Step ups 21 Good mornings 21 ¼ Squat and jump. Always catch the jump in a squat.
Then…. 50 Double unders 1 Deadlift 40 Double unders 1 Deadlift 30 Double unders 1 Deadlift 20 Double unders 1 Deadlift 10 Double unders Warm up to your max single before this workout. |
THIS WILL BE THE LAST POST FOR THE CURRENT BARBELL BETTYS/FRAT PROGRAM. NEW BETTYS STARTING SEPTEMBER 27! LEVELS 1 AND III!