12 Min EMOM
3 power cleans
3 front squats
3 push press
(all three movements are completed within the same minute)
Athlete chooses weight and sticks with it during WOD
AMRAP
2 rounds
1 minute max hollow rocks
1 minute max reverse burpees
1 minute max weighted sit ups (20/15)
1 minute rest
We had a great nutrition seminar! Don’t forget to sign up for either the competition or the Fat Loss Challenge!
Partner WOD 1 person works, 1 person rests
8 min AMRAP
10 burpees
10 wallballs
rest
8 min AMRAP
10 sledge slams
10 tire flips
rest 2 min
8 min AMRAP
10 swings 55/35
10 single arm dumbbell stepups
rest 2 min
8 min AMRAP
block run relay race
The many faces of deadlifts:
Barraza
18 min AMRAP
200m run
9 Deadlifts (275/185)
6 Burpee Bar Muscle Ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
