Strength
Power Snatch 5x3
5 SETS:
3 Power Snatch @ RPE 7/8*
*Touch & Go Reps
(Score is Weight)
WOD
2 SETS
12/10 Calorie Air Bike
24 Chest to Bar
12/10 Calorie Air Bike
24 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)
WOD
"Rockets' Red Glare"
5 SETS FOR 3:00
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)
Strength
Shoulder Press 1x3
ON A 10:00 RUNNING CLOCK (POST-WORKOUT)
Build to a Heavy/Mod-Heavy 3-Rep Shoulder Press*
*Bar comes from the rack
(Score is Weight)
Strength
Deadstop Deadlift 5x3
Every 2:00 x 5 sets
3 Deadstop Deadlifts @ 70% OR RPE 7
WOD
"Yoshi"
For Time:
90/70 Calorie Air Bike
45 Deadlifts 225#/155#
Strength
Build up to a 1RM Deadlift
WOD
"Dodgers"
For Time:
50/40 Calorie Air Bike
25 GHDs
50 Dumbbell Box Step Ups (35#/25#) (20")
25 GHDs
50/40 Calorie Air Bike
