Strength 1
Hang Squat Clean:
- Establish a 3 RM for the day
Strength 2
3 Clean Deadlift x 3 Sets @90% 1RM Clean
WOD
"Phase10"
2 Sets For Time:
3 Rounds
12 Thrusters 65#/45#
12 GHD Sit Ups (Scale is V-Ups)
24 Crossover Single Unders (Scale is 48 Double Unders or 72 Singles)
-rest 3:00 between sets-
Strength 1
Clean 3x1
3 sets of 1 Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Clean Deadlift 3x3
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"Giant River Otter"
15 min AMRAP
15/12 Calorie Assault Bike
10 Thrusters 75#/55#
15/12 Calorie Assault Bike
8 Thrusters 95#/65#
15/12 Calorie Assault Bike
6 Thrusters 115#/75#
15/12 Calorie Assault Bike
4 Thrusters (135/95)
15/12 Calorie Assault Bike
Max Squat Clean Thrusters 155#/105# in the remaining time
Score is total reps of Squat Clean Thrusters at 155#/105#
Strength 1
Clean 3x2
3 sets x 2 Cleans @ 80% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Clean Deadlift 3x3
3 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"Blue Marlin"
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings 55#/35#
5-4-3-2-1
Front Squats 185#/125#
Strength 1
Clean 3x3
3 Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Clean Deadlift 3x3
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"Hulk Smash"
6 Sets (Every 3:00)
14/11 Calorie Assault Bike
7 Thrusters 115#/80#
*Score is your slowest round
