Strength
Back Squat
Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.
WOD
”Now I eat success for breakfast, with skim milk”
For Time:
50 V-Ups
50 Box Jump Overs 20"
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups
WOD
"Blueberry Bagel"
3 Person Team
5 sets each For Time:
200/175m Row
20 Jumping Split Lunges
4 Squat Cleans 185#/125#
-rest 1:2 between sets-
Strength
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"McIntosh"
2 rounds For Time:
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or scale 20 Strict Pull Ups)
Strength 1
Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *
Strength 2
Box Jump: Max Height
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep
WOD
"The Huntsman"
For Time:
50-40-30-20-10
Jumping Split Lunges
Abmat Sit-ups
