Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"South Beach"
For Time:
30 Pull-ups
30 Back Squats 95#/65#
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats 115#/80#
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats 135#/95#
10 Bar Facing Burpees
Strength 1
Front Squat:
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Strength 2
Weighted Strict Chin Up (Supinated)
5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM
* Rest as needed between sets *
Scaling Options:
- Unweighted Strict Chin-up
- Assisted Banded Strict Chin-up
- Chin up negatives (control the descent as much as possible)
WOD
“America the Beautiful”
3:00 Amrap (5 sets)
20 Bench Press 135#/95#
Max Calorie Row
- Rest 1:00 between sets -
WOD
"ALWAYS REMEMBERED"
[Teams of 2]
For Time [45 Minute Cap]:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes *135#/95#
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press
Cash-Out: 2977 Meter Row
*Break up the work with a partner as needed
WOD
"Nail Tech"
[TEAMS OF 3]
3 Rounds x AMRAP 8:
1,000/800 Meter Row (Each)
Time Remaining:
45 Barbell Reps 115#/85#
45 Pull-ups
Round 1: Front Squats
Round 2: Push Press
Round 3: Thrusters
* 24 Minutes Straight, No Rest Between Rounds
* All Teammates Row 1,000/800 Meters on Their Own Rower, Can't Advance Until All Teammates Finish|
* Split Up Barbell & Pull-ups However Between 3 Teammates
* Pick-up Where You Left Off in AMRAP
* Score = Total Rounds & Reps
