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)
WOD
"The Final Toll + The Run"
For Total Time:
30 Dumbbell Bench (50s/35s)
200 Double Unders
100ft Dumbbell Farmers Lunge (50s/35s)
-Rest until 10:00-
For Time:
2 Mile Run
Strength
Power Snatch + Overhead Squat 6x6
Every 2:00 (6 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-
WOD
"Tarzan"
5 Sets For Time:
48 Double Unders
12 Overhead Squats 95#/65#
4 Bar Muscle Ups (Scale 8 Chest to Bar)
-rest 1:1 b/t sets-
*20:00 Time Cap
Strength
Back Pause Squat 1x3
Build up to a Heavy Back Pause Squat (2-3-seconds)
in 12-15 minutes
WOD
"Fear Factor"
11.1/14.1
10:00 AMRAP
30 Double Unders
15 Power Snatch 75#/55#
