Strength/ Skill
ON A 8:00 CLOCK...
Rope Climb Practice
Freedom (Advanced) - Legless Rope Climb (1-2 reps Every 1:00)
Independence (Intermediate) - Rope Climb (1-2 reps Every 1:00)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)
WOD
FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
victor buendia
Strength
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight)
WOD
"We Find It's Always Better to Fire People On a Friday"
EVERY 3:00 (5 SETS)
3 Power Snatch 155#/105#
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)
Strength
Power Snatch 10x2
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 60% OR RPE 6
WOD
"Bees Everywhere!"
3 Rounds For Time:
50 Wall Balls 20#/14#
25 Toes to Bar
WOD
"Midline Century"
3-3-3-4:00 AMRAP
20/15 Calorie Row
20 GHDs (Scale V-Up)
Max Toes to Bar (until 100 repetitions are completed)
-Rest 1:00 between AMRAPs-
(Scored by Time)
