7-on-7

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AMRAP

493
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
200 meters run
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
200 meters run
16 Toes to Bar
related wods

Cosherda

EMOM

Cosherda

Every 4:00 x 5 Rounds:
14 calorie Echo Bike
7 Front Squats @ 135/95
4 Shoulder to Overhead @ 135/95

RUSH HOURS

EMOM

RUSH HOURS

On the 4:00 x 5 Rounds:
15/10 Cal Bike or Row
10 Burpees
5 Power Snatches (95 lb/ 45 lb)

Den

For Time

Den

For Time
21-15-9
Ski Erg Calories
DB Push Press 60/40’s
GHD Sit Ups

Rest 5 minutes

9-15-21
Ski Erg Calories
DB Push Press 60/40’s
GHD Sit Ups

Xand

EMOM

Xand

10 Sets (Every 2:30)
300m Run
3 Squat Snatch (205/145)