WOD
"MACHO MAN"
EVERY 1:00 (15:00)
3 Power Cleans
3 Front Squats
3 Push Jerks
(Scored by Weight)
* Use the same weight across sets. Weight should be moderate/moderate+, around RPE 7-8.
* Each round must be completed within 50 seconds to allow time to reset before the next minute.
* The complex does NOT need to be completed unbroken. Connecting reps is encouraged, but athletes may drop the bar as needed.
Strength
"DEATH RACE"
FOR TIME
100/80 Calorie Air Bike
Joseph rodriguez
Strength
Front Squat 1x2
8 SETS
2 Front Squats
*Start Moderate and build to a Moderate-Heavy
-Rest 1:00 b/t Sets-
(Score is Heaviest Set)
WOD
EVERY 3:30 (5 SETS)
8 Front Squats 135#/95#
16 Box Step Overs 24"/20"
8 Front Squats 135#/95#
(Score is slowest set)
*Step Overs can be lateral or box facing
Coach Monica
Strength
Front Squat 1x8
ON 12:00 CLOCK...
Build to a Heavy 8-Rep Front Squat
(Score is Weight)
WOD
2 ROUNDS FOR TIME
800m Run
50 Toes to Bar
25 Thrusters 115#/75#
Strength
Squat Clean + Front Squat 5x2
10:00 EMOM
MIN 1 - 1 Squat Clean + 1 Front Squat (building)
MIN 2 - :30 Row (moderate)
(Score is Weight)
WOD
"I Believe You Have My Stapler!"
FOR TIME
10-8-6-4-2
Front Squats 185#/125#
500m/450m Row after every set
*Barbell comes from the floor
