WOD
"Erastus Corning"
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs 20"
4x50ft Shuttle Runs after each set
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
WOD
"Tony"
4 Rounds For Time:
5 Muscle Ups
9 Power Cleans 135#/95#
30 Air Squats
Cash Out 87 Double Unders
Strength
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Strength
EMOM x 8 MINUTES
MIN 1 - 10 DB Floor Press (Athlete Choice)*
MIN 2 - Max Controlled Sit-Ups**
*Building Optional
**Feet weighted down with DB, hands behind the head. Control range of motion up and down.
(Score is Weight)
WOD
3 SETS FOR QUALITY
:30 Max Slam Balls 30#/20#
4 Turkish Get-Up (L) (Athlete Choice, Moderate)
8 Supported DB or KB Bent Over Row (L)
:30 Max Crossbody Mountain Climbers
4 Turkish Get-Ups (R)
8 Supported DB or KB Bent Over Row (R)
-Rest 1:00 b/t Sets-
(No Measure)
