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STRENGTH
Power Snatches 10 @ 50% 5x5 @ 80-85% WOD - Angie... ish 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Squats 5 Rounds
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STRENGTH
Deadlifts 1x10 @ 50% (warm up) 5x5 @ 80-85% WOD 8 Power Cleans(155/105) 8 BF Burpees 8 Box Jumps OVERS (30"/24") 5 Rounds (20 Minute Cap) STRENGTH
Push Press 1x10 @ 50% 5x5 @ 80%-85% WOD Run 6 Down and backs (inside) 12 Strict Pull Ups 24 D/U's -- (or 24 D/U attempts) 12 T2B 4 Rounds WOD
100 Back Squats Rx+ 225/185) Rx (185/135) Scaled (135/95) 100 Bench Press Rx+ 185/135) Rx (135/95) Scaled (95/65) Alternate between movements. Can complete in sets of : 20x5, 10x10, etc.... WOD
In Teams of 3, 2 or 1 depending on the number of people: Team of 3: Row 12,000 Meters in 400 Meter Intervals Team of 2: Row 8,000 Meters in 400 Meter Intervals Team of 1 : Row 5,000 Meters all at once as if you had no friends at all! STRENGTH
OH PRESS 2x10, 2x7, 2x3 WOD KB Swings (53/35) 25, 20, 15, 10, 5 Ab Mat Sit Ups 50, 40, 30, 20, 10 STRENGTH
Back Squats 2x10 @ 60-65% 2x7 @70-75% 2x3 @ 80-85% WOD - In Teams of 1, 2, or 3 depending on the group... 1:00 Rowing for max Calories 0:30 REST 1:00 Wall Balls (20/14) 0:30 REST 1:00 Max Bench Press (135/95) 1:00 REST 3 Rounds - score is calories Rowed +Total Reps STRENGTH
Deadlifts 2x10 @ 60-65% 2x7 @ 70-75% 2x3 @ 80-85% WOD Clean and Jerk (155/105) BF Burpees 12, 10, 8, 6, 4, 2 STRENGTH
OH Squats 3x5, 3x2 WOD 7 C2B Pull Ups 7 H/S Push Ups 7 T2B 7 Box Jumps (30"/24") 7 Rounds STRENGTH
Push Press 2x7, 3x5 Partner WOD 3 Snatch Grip Deadlifts (135/95) 3 Hang Power Snatches (135/95) 3 Squat Snatches (135/95) One partner works while the other Rests 14 Minute AMRAP |
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