Strength
Tempo Back Squat 5x3
Every 2:00 x 5 sets
3 Tempo Back Squats @ 65%
(Tempo: 3 seconds down, 3 in the hole)
WOD
"Daffodil"
For Time:
50 Wall Balls 20#/14#
35 Toes to Bar
50 Box Jumps 20#/14#
35 Toes to Bar
50 Wall Balls 20#/14#
Strength
Build up to a 1RM Back Squat
WOD
"Jackie"
For Time:
1000m Row
50 Thrusters 45#/35#
30 Pull Ups
Strength
Back Squat 3x5
Every 2:00 × 3 sets
5 Back Squats @60%
WOD
"Minestrone"
25/20 Calorie Air Bike
25 Burpees
25/20 Calorie Air Bike
-at 8:00-
25/20 Calorie Air Bike
20 Burpee to Bar (6in)
25/20 Calorie Air Bike
-at 16:00-
25/20 Calorie Air Bike
15 Burpee Box Jump Over 24”/20”
25/20 Calorie Air Bike
*Score is total time for all 3 sets combined.
Strength
Back Squat 4x3
Every 2:00 x 4 sets
3 Back Squats @70%
WOD
"Alpine Skiing"
12:00 AMRAP
10-20-30-40-50...
Air Squats
5-10-15-20-25...
Single Arm Devil Press 50#/35#
