WOD
“Party Starter”
10 Rounds
AMRAP 1
120 Meter Shuttle Run (12 x 10 meters)
Max Box Step Overs (24”) (50/35)
Rest 2 Minutes
WOD Guidance & Goals:
Sprint the 120 meters in around 36 seconds. In the remaining time, do as many weighted step up and overs as possible. The step up and overs are done with 1 dumbbell held anyway you’d like except resting on your thigh. Both feet must touch the top of the box and opposite side of the box before the next rep. Target 6-8 reps per round.
Post Total Reps to Comments.
BARBELL CLUB
Courtesy of Burgener Strength
1) Pause snatch balance: 10 rounds – Every 60 seconds perform:
1x snatch balance with a 2 second pause in the receiving/bottom position (Work up to a max for the day)
2) Snatch pull + snatch: 10 rounds – Every 90 seconds, perform:
1x snatch pull + 1x squat snatch (Work up to a max for the day).
Core: 3 rounds:
5x front rack Sotts press (AHAP)
90 seconds rest
10x barbell bent over rows (AHAP)
90 seconds rest
49rx
30 20” pushed off leg on right side
60rx
Holy 🔥!! Nice work!!
Dang!
47 Rx
56 Rx
48rx
75 rx
49
7 cal bike
#35 to 20”
32 35#DB
61rx
56 @ 25#/ bike/ 20”
72 Rx
Impressive work Rap (and Tony)
84 Rx
Rap -1 rx
58 Rx
83 rx — only bc Tony P was pushing
68 rx
50 @ 20” 50#
46 25#
42rx
26 rx
65 @ 40#
23 WRx
55 rx