Strength
SHOULDER PRESS
Every 2:30 × 4 sets
3 Shoulder Press @72-75%
WOD
"Muscle Beach"
2:00 AMRAP
10 Overhead Squat 95#/65#
50 Double Unders
Max Wall Walks )
-rest 1:00 between sets-
*Continue until you have accumulated 25 Wall Walks
**Score is total time it takes you accumulate 25 walks
Strength 1
Power Snatch + Overhead Squat 1x2
Every 1:00 (10:00)
1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM
-into-
3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)
Strength 2
3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)
WOD
"The Wedding Planner"
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch 50#/35#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge 50#/35#
10 Left Arm Hang Dumbbell Snatch 50#/35#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge 50#/35#
WOD
“The Other Total”
1RM Clean
1RM Bench Press
1RM Overhead Squat
-30:00 Time Cap-
Strength
Snatch Push Press + Overhead Squat 1x2
1 Snatch Push Press + 1 Overhead Squat
- Work up to a heavy complex in 10-12 minutes
WOD
"Vegemite"
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over 24"/20"
12 Toes to Bar
*Score is slowest set
