Friday
/WOD
"Sea Legs"
3 Rounds:
500 Meter Row
12 Front Squats 155#/105#
21 Box Jump Overs 24"/20"
WOD
"Sea Legs"
3 Rounds:
500 Meter Row
12 Front Squats 155#/105#
21 Box Jump Overs 24"/20"
Strength
Strict Press
Build to Heavy Sets of 5-3-1
WOD
"Body Armor"
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses 95#/65#
100' Walking Lunge
WOD
"Frank The Tank"
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts 185#/135#
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts 225#/155#
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts 275#/185#
6 Lateral Barbell Burpees
WOD
"Chain Reaction"
For Time 3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups
Directly Into...
3 Rounds:
9 Power Cleans 115#/80#
9 Push Jerks 115#/80#