DELOAD WEEK 5 ROUNDS, IN 1 MINUTE: 2-6 BAR MUSCLE-UPS IN 1 MINUTE: 16 DB SNATCH ARMAP DOUBLE-UNDERS 1 MINUTE REST.
Author: The Black Book
“MCGHEE” AMRAP IN 30 MINUTES 5 DEADLIFTS 125/85KG 13 PUSH-UPS 9 BOX JUMPS 60/50CM COMPARE YOUR SCORE.
MACHO MAN PROGRESSION 18 MINUTES ON THE MINUTE: 3 POWER CLEAN 3 FRONT SQUAT 3 PUSH JERK ~50% OF 1RM CLEAN & JERK
“VALENTINE’S DAY SPECIAL” COUPLE WOD IN 20 MINUTES: “KAREN” + “RANDY” + “CINDY” 150 WALLBALL 20/14 THEN, 75 POWER SNATCHES 35/25 REMAINING TIME AS MANY ROUNDS OF “CINDY” AS POSSIBLE 5 PULL-UPS 10 PUSH-UPS...
4 ROUNDS OF EACH FOR TIME OF: 1000M/750M ROW REST *1:1
PARTNER WORKOUT, AS MANY ROUNDS AS POSSIBLE IN 18 MINUTES OF: 4 POWER CLEAN 100/70KG 8 STRICT MUSCLE-UP SPLIT REPETITIONS AS DESIRED.
FRONT SQUAT 8-8-6-6 65-70-80-85% FROM 1RM FRONT SQUAT BACK SQUAT 5-5-5-5 60-70-75-80% FROM 1RM BACK SQUAT
4 ROUNDS FOR REPETITIONS, 30 SECONDS WORK 30 SECONDS REST: DOUBLE DB GROUND TO OVERHEAD BOX OVER JUMP 60/50CM WALLBALL 20/14 PUSH-UP REST
MACHO MAN PROGRESSION 15 MINUTES ON THE MINUTE: 2 POWER CLEAN 2 FRONT SQUAT 2 PUSH JERK ~55-60% OF 1RM CLEAN&JERK Ville-Waltteri V.
HANG CLEAN 1RM THEN, 5 X 1 AT 90% OF NEWLY ESTABLISHED 1RM. Tuula A.
