Strength
Back Squat 6x6
6 sets x 6 Back Squats (75%)
-Complete a set every 2:00-
WOD
"Tillamook"
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s) 24"/20"
8 Dumbbell Bench Press (50s/35s) after each set
*20:00 Time Cap
WOD
"Lychee"
Teams of 2 For Time:
2000/1750m Row (MF 1900m)
200 Wall Balls 20#/14#
2000/1750m Row (MF 1900m)
100 Dumbbell Box Step Ups 24"/20" (50s/35s)
2000/1750m Row (MF 1900m)
WOD
“They’ve ruined Cranberry Day.”
Teams of 2
4 sets For Time:
60 Dumbbell Box Step Ups (50s/35s)24"/20" (split)
30 Synchro Hang Alternating Dumbbell Snatch 50#/35#
-rest 1:1 between sets-
Strength
Deadlift 5x2
2 Deadlifts x 5 sets @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
“Under the Sea”
5 sets
10 Dumbbell Box Step Ups (50s/35s)(24"/20")
20 Push Ups
-rest 0:30 between sets-
