WOD

Partner WOD
-----------------
8min AMRAP of:

P1: Assault Bike-Max Cals
P2: Barbell Front Rack Hold(135#-M/95#-W)

-3min Rest-

8min AMRAP of:

P1: Double Kettlebell Squat-Max Reps(2x70#-M/2x44#-W)
P2: Pull Up Bar Hang

-3min Rest-

8min AMRAP of:

P1: Double Unders-Max Reps
P2: Handstand Hold(Wall)
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Score is total Calories and reps from all three AMRAPs.
Partners can switch at anytime.

WOD

12min EMOM (E/O)

Back Squat 5 @65% -Even Minute
SHSPU-10 -Odd Minute
----------------------------
5 min Rest, Then
---------------------------
12min AMRAP of:

C2B Pull Up-5
Front Rack Lunge-12(T)135#-M/95#-W
C2B Pull Up-5
Push Press-10
C2B Pull Up-5
Bar Facing Burpee-8
----------------------------

WOD

Assault Bike-30 Cal
Wall Ball-25(20#/14#)
Ab Crusher-15(35#/25#)
Pull Up-10

x4 Rounds For Time:
-----------------------------
Tire Flip-8(AHAP)
Sled Push(70ft/70ft)165#-M/135#-W)
1 Arm DB Clean and Press-5L/5R(AHAP)

x5 Rounds:
---------------------------------
3 Rounds of:

Lateral Burpee-15
Deadlift-12(115#/105#)
Hang Power Clean-9
Push Jerk-6

Then,

3 Rounds of:

T2B-12
H.R. Push Up-24

For Time:
--------------------------------------

WOD

Leg Day Super Set:

Back Squat 4 Sets of 4 Reps @75%
Bulgarian Split Squat-7L/7R (2x70#-M/2x50#-W) x4 Sets
-----------------------------------------------------------------------
WOD:

16min EMOM:

Minute 1: 200M Run/Sprint
Minute 2: Squat Clean-4(165#-155#-M/115#-105#-W)
Minute 3:Target Burpee-Max Reps
Minute 4: Rest
----------------------------------------------------------------------

#crossfitseguin #legday #atgsquats #dropitlow #gainzz #bootcampdivas #projectaftermath #mytime #CrossFit #strongchicks #wodkillas

A post shared by CrossfitSeguin (@crossfitseguin) on Oct 26, 2017 at 4:13am PDT

WOD

Strength:

3 Rounds of:

Dumbbell Bench Press 6-8 Reps @AHAP
Strict L-Sit/C2B/or Pull Up-8-12 Reps
-----------------------------------------------------
3 Rounds of:

Double Under-50
Swing(A)-25(70#-M/44#-W)
Hang Power Clean-5(165#-M/115#-W)

Then,

4 Rounds of:

Wall Ball-12(30#-M/20#-W)
SHSPU-10
Deadlift-8(225#-M/175#-W)

For Time: 30min Cap:
------------------------------------------------------

WOD

4 min EMOM of:

Clean + Front Squat 1+1 Start @70% Add During

5 min EMOM of:

Clean-1 Add During
-----------------------
5 min  Rest, Then,
-----------------------
12min AMRAP of:

200M Run
T2B-12
Thruster-5-10-15-20-25..by 5's(115#-M/75#-W)

2 min Rest, Then,

2 Min Max Rep Back Rack Lunges (115#-M/75#-W)
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