WOD
“Let’s turn on the juice and see what shakes loose.”
3 Sets For Time:
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to 6” target
WOD
“On Wednesdays, we wear pink”
For Time:
50 Toes to Bar
40 Burpee
30 Strict Handstand Push Ups
20 Box Jumps 30"/24"
10 Rope Climbs (Scale 30 Strict Pull Ups)
Core Work
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Strength
Snatch 1x1
Heavy Single Snatch
- Heavy Single (10-12 minutes)
* Rest as needed between sets *
WOD
"Quantumania"
14:00 AMRAP
4 Burpees
6 Alternating Dumbbell Snatch 70#/50#
8 Wall Balls 20#/14#
Strength
Snatch
Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets
* Complete a set on the minute (10:00) *
WOD
Malasadas (Open 12.1)
7:00 AMRAP
Max Burpee to bar (6in target)
