WOD 10 25 12 A1. Front Squat (5@70%, 5@75%, 5@80%) A2. Reverse Hypers 3×8 AHAP B. For time: 21-15-9 of Hang Power Snatch (75/45) Wallballs (20/14)* T2B C. Prone Cobra 3 x 45 sec *alternate between 9′ and 10′ targets
10 16 12
WOD 10 16 12 A1. EMOM (Even): Hang Squat Clean (8×1). Reps 4-8 should be >70% Clean 1RM. A2. EMOM (Odd): Strict Weighted Pullup (8×3) B. Skin-the-cats (3×3) C. For time [T7/C12]: 12 Front Squats (225/150) 24 KB Snatches (53/35)
10 11 12
WOD 10 11 12 A. 12 minutes to establish a 1RM Thruster B. Front Squat (5@75%, 5@75%, 5@75%) C. 12 min AMRAP 15 KB Swings (53/35) 12 Sandbag lunges (60/40) 20 Double Unders EMOM Perform x burpees where x =