Strength
STRENGTH/SKILL
EVERY 1:00 (9:00)
MIN 1 - 3 Kick Ups + 2-3 second descent*
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 - :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)
WOD
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups
Strength
Box Squat 3x10
EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight
(Score is Weight)
WOD
"Sounds Like Somebody's Got a Case of the Mondays!"
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Alt Snatch 50#/35#
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
WOD
"Grass Court"
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press 50#/35#
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike
(Score is Rounds + Reps)
Strength
Back Squat 1x3
Build to a 3RM Back Squat
WOD
"Fat Guy in a Little Coat"
For Time:
21-15-9
Calorie Air Bike
Goblet Squats 50#/35#
Women's Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
45 Goblet Squats 50#/35#
