Team WODAMRAP 14 with a partner:Max KB snatch (35/55 lb)(20/35 lb)– Every 2:00, including 0:00, both partners perform 5 shuttle runs.– 1 shuttle run is 25 ft out and back.– Partners switch as needed.– No floor touch on the shuttle run.Post-workout accessory4 sets::20 flutter kicks:10 rest:20 Russian twists:10 rest– Add weight to the Russian twists […]

WODAMRAP 20:1:00 plank hold (scale to :30 plank)10/15-cal bike (scale to 7/10 cal bike)5 front squats (125/185 lb)(105/155 lb)(35/45) PUREFITAMRAP 18:1:00 plank, rest as needed7/10 cals bike10 KB Deadlift

WOD10-9-8-7-6-5-4-3-2-1 reps for time:Hang power cleans (75/115 lb)(55/75 lb)(35/45 lb)Handstand push-ups/Pike HSPU/Push PressesPost-workout accessory3 sets:5 KB windmills/arm5 KB Turkish get-ups/arm– Build in load, but only as quality mechanics allow. PUREFIT10-9-8-7-6-5-4-3-2-1DB Hang CleansPushupsGoblet Squats Finisher: 3 sets5 Windmills/arm5 turkish get-ups no weight

Open gym times 5:15-6;15 am & 5:30-6:30 pmWODFor load:Deadlift3-3-3-3-3

WODFor time:80 alternating DB snatches (35/50 lb)(20/35 lb)80 sit-ups80 lateral burpees over the DB800-m runFinisher/Chad 1000X prep200 box step ups (20″)(bodyweight up to 35lb/45lb)*if too fatigued from WOD, do the step ups on Wednesday PUREFIT40 alternating DB snatches40 Situps40 Up Downs40 Step Ups800m Run