Strength
Power Clean
Build up to a Heavy Power Clean
10-12 minutes
WOD
"Declaration of Independence"
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs (Scale V-Ups)
30 Dumbbell Box Step Ups (35s/25s) 24"/20"
-in the remainder of time-
Max Calorie Air Bike
WOD
"Quarterfinals 24.1"
4 rounds for max reps of:
1 minute of Snatches 135#/85#
1 minute of Rowing for calories
1 minute of Dumbbell Box Step-ups (50#/35# DBs, 20-inch box)
1 minute of rest
Accessory
"Gymnastics Skill Work'"
We have Muscle-ups in a workout next week. Take this time to practice the level that's appropriate for you.
Level 1: Rotate rounds - Tricep Dips between two boxes/benches alternating with Ring Rows
Level 2: Box Ring Muscle-ups or Jumping Bar Muscle Ups
Level 3: Bar Muscle Ups
Level 4: Ring Muscle Ups
After a skill review, perform EMOM6: 3-8 reps at your level above. Aim to pick a number that's maintainable through all rounds.
WOD
"Littlefoot"
For Time:
15-12-9
Dumbbell Thruster (50s/35s)
Dumbbell Box Step ups (50s/35s)(24"/20"
30yd Sled Push (4x45’s/ 3x45’s) (Or 20/16 Calorie Assault Bike)
Accessory
Core Work:
4 Rounds
10 Single Arm Kettlebell Sit-ups (Left)
10 Single Arm Kettlebell Sit-ups (Right)
30-sec Plank Hold
*Rest 1:00 between sets
