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
WOD
"Pain au Chocolat"
Teams of 2
8 sets
2:00 AMRAP
15/12 Calorie Air Bike (each/same time)
Max Power Cleans 185#/125# (rotating between partners, if needed)
-rest 1:00 between sets-
*Score is total Cleans
Strength
Squat Clean + Hang Squat Clean 6x2
Every 2:00 × 6 sets
1 Squat Clean + 1 Hang Squat Clean @ 72–75% OR RPE 7-8
WOD
"New York Knicks"
For Time:
75 Wall Balls 20#/14#
25 Power Cleans 165#/110#
75 Wall Balls 20#/14#
Strength
Power Clean + Push Jerk 8x3
Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @ 65% OR RPE 6
WOD
"Freesia"
3 sets
4:00 AMRAP
75 Double Unders
15 Front Squats 135#/95#
75 Double Unders
Max Power Cleans 135#/95# in the remaining time.
-rest 2:00 between sets-
(Scored by Total Power Cleans Reps)
