WOD
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters 95#/65#
*Score is slowest set
Strength/Skill
3-4 SETS
8 Strict Press (Moderate-Heavy)
12 Hammer Curls (Moderate)
24 Standing Banded Tricep Extensions
-Rest 1:1 b/t sets-
(No Measure)
Matt dzik
WOD
TEAMS OF 2...
5 ROUNDS FOR TIME
200m DB Farmers Carry (70s/50s)
40/32 Calorie Row
20 Synchro Goblet Squats 70#/50#
*Split Farmer Carry and Row reps as needed. Perform the Squats Synchro with your partner.
WOD
"BIG STEVE"
TEAMS OF 2
ON A 20:00 CLOCK...
5 ROUNDS (each)
20/15 Calorie Row
20 GHDs
Immediately Into...
Max Reps Bench Press in the remaining time 155#/105#
(Scored by Total Reps of Bench)
*One partner starts on the rower, one starts on the GHD. Switch when reps are completed. Both partners complete 5 rounds.
**During the bench, one partner must deadhang from the pull-up bar while the other partner benches. Option for DB Farmer Hold (heavy) if Deadhang is not possible.
Oscar Montesdeoca
WOD
FOR TIME
50 Push-Ups
2000m Row
*All athletes same 2k distance.
Strength
15:00 EMOM
MIN 1 - Max Bench Press or Max DB Bench
MIN 2 - Max Strict Pull-Ups
MIN 3 - Rest
(Score is Total Reps)
Options for Loading:
Barbell - 185/115, 155/95, 135/85
DBs - 70/50, 50/35, 35/25
Modifications for Strict Pull-Ups:
Banded Strict Pull Ups or Ring Rows
Victor martinez
