Strength
Back Squat 3-2-1-3-2-1
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%
Post: 3 sets of 8 Ring Rows (strict tempo)
WOD
"Steel Pressure"
For Time:
21-15-9
Wall Balls 20#/14#
Box Jumps 24"/20"
Kettlebell Swings 55#/35#
-Rest 2:00-
9-15-21
Kettlebell Swings 55#/35#
Box Jumps 24#/20#
Wall Balls 20#/14#
Post
3 sets:
8 Tempo Ring Rows (3-second negative)
Strength
Clean & Jerk 1x1
15:00 to Find
1RM Clean and Jerk (build across sets)
WOD
"Chicago Slice"
For Time:
150 Double Unders
50 Chest to Bar
50 Back Squats 95#/65#
50 Kettlebell Swings 55#/35#
150 Double Unders
WOD
In Partners, for Time:
400m Partner Run
50 Back Squats 95#/65#
50 Shoulder to Overhead 95#/65#
400m Partner Run
50 Pull-ups
50 Push-ups
400m Partner Run
50 Box Jumps 24"/20"
50 Kettlebell Swings 55#/35#
400m Partner Run
*Split work as needed.
**5 Burpee penalty to the partners handing work over to other partner for switching work
Strength
Power Clean & Jerk 8x4
8 sets of 4 Power Clean and Jerks (1 set every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
WOD
"Scrabble"
EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings 55#/35#
Minute 4: Rest
Score = Single Unders + Kettlebell Swings for each of the 4 sets
