WOD
"MACHO MAN"
EVERY 1:00 (15:00)
3 Power Cleans
3 Front Squats
3 Push Jerks
(Scored by Weight)
* Use the same weight across sets. Weight should be moderate/moderate+, around RPE 7-8.
* Each round must be completed within 50 seconds to allow time to reset before the next minute.
* The complex does NOT need to be completed unbroken. Connecting reps is encouraged, but athletes may drop the bar as needed.
Strength
"DEATH RACE"
FOR TIME
100/80 Calorie Air Bike
Joseph rodriguez
Strength/Skill
ON A 8:00 CLOCK...
Rope Climb Practice
Freedom (Advanced) - Rope Climb Practice (Jump + Foot Lock+ Descent)
Independence (Intermediate) - Rope Climb Practice (Jump + Foot Lock)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand
*If not able to use climbing Ropes, turn this session into an EMOM 8:00
MIN 1 - :45 DB Bent Over Rows or Strict Pull-Ups
MIN 2 - :45 Any Cardio (Jump Rope, Row, Bike, Shuttle Run, or Burpee)
WOD
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups 20"
1:00 Max Rope Climbs
-No Additional Rest b/t Sets-
(Scored by Total Reps)
WOD
TEAMS OF 2
4 SETS (Each/1:1) For Time:
20/16 Calorie Bike
20 Chest to Bar/Toes to Bar
20/16 Calorie Bike
- Sets alternate between Chest to Bar and Toes to Bar. Round 1 is Chest to Bar, Round 2 is Toes to Bar, etc.
Karen
Strength
Deadstop Bench Press 1x3
Deadstop Bench Press for load:
#1: 3 reps
5 SETS
3 Deadstop Bench Press (3-second Pause)
*Start Moderate and build to a Moderate-Heavy
-Rest 1:30 b/t sets-
(Score is Heaviest Weight)
WOD
3-3-3-4:00 AMRAP
75 Double Unders
20 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
Justin hang
