WOD
“They’re GR-R-REAT”
Teams of 2
30 Back Squats 225#/155#
50 Burpee Box Get Overs 30"/24"
400m Dumbbell Farmer Carry (70s/50s)
50 Burpee Box Get Overs 30"/24"
30 Back Squats 225#/155#
- All reps split between partners with one partner working at a time. -
Strength
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Granny Smith"
2 sets For Time:
Each Set is 2 Rounds of
1:00 Max Calorie Air Bike
1:00 Max Burpee Box Get Overs 30"/24"
-rest 2:00 between sets-
Gymnastics
Advanced:
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Superman Pulses
Intermediate:
Accumulate 50 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses
Novice:
Accumulate 30 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses
***TIME CAP FOR ALL 7 minutes
WOD
"Swordfish"
Teams of 2
For Time:
10 Rope Climbs (Or 30 Strict Pull Ups)
50 Burpee Box Get Overs 30"/24"
300 Wall Balls 20#/14#
50 Burpee Box Get Overs 30"/24"
10 Rope Climbs (Or 30 Strict Pull Ups)
*Split work up however you see fit.
WOD
"Cannoli"
Fot Time:
50/40 Calorie Row
40 GHD’s (Or Stick Sit Ups)
30 Burpee Box Get Overs 30#/24#
40 GHD’s (Or Stick Sit Ups)
50/40 Calorie Row
Accessory 1
DB Good Mornings
4 sets: 10 reps
*Rest 1:30-2:00 b/t sets
Accessory 2
Ring Curls
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
