Strength
Strict Press
Build to a Heavy Set of 8
*Score = Heaviest Load
WOD
"Shoulda, Woulda, Coulda"
4 Rounds For Reps:
1 Minute Pull Ups
1 Minute Dumbbell Shoulder to Overhead (50's/35's)
1 Minute Lateral Dumbbell Burpees
1 Minute Rest
*Score = Total Reps
Pre WOD
EMOM8 Rope Climbs or Legless Rope Climbs
*Athlete chooses number of Rope Climbs
*Score = Sum Total Rope Climbs
WOD
”Indy 500”
AMRAP 20:
5 Strict Pull-ups
10 Alternating Dumbbell Snatches 70#/50#
15 Lateral Dumbbell Burpees
*Score = Rounds + Reps
WOD
"Hellhole"
For Time:
50 Devil's Press (50's/35's)
"2-2-2-3" Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil's Press in Time Remaining
Home WOD
For Time:
50 Devil's Press
"2-2-2-3" Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil's Press in Time Remaining
WOD
"Part Time"
3 Rounds For Time:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into...
3 Rounds:
12 Alternating Dumbbell Snatches 70#/50#
21/15 Calorie Assault Bike
