Tuesday 03/16/2021
/Strength
Back Squat
4x3
*Building from Moderate-Heavy to Heavy
WOD
"SPEED DEMON"
3 ROUNDS FOR TIME
• 30 Single DB Front Squat 35#/25#
• 30 Up-Downs
-8:00 Hard Cap-
Strength
Back Squat
4x3
*Building from Moderate-Heavy to Heavy
WOD
"SPEED DEMON"
3 ROUNDS FOR TIME
• 30 Single DB Front Squat 35#/25#
• 30 Up-Downs
-8:00 Hard Cap-
WOD
AMRAP x 13 MINUTES
3, 6, 9, and so on...
Sumo Deadlift High Pull 75#/55#
Toes to Bar (V-Ups, Warrior Sit Ups, ABMAT Sit Ups)
Up-Downs
(Score is Rounds + Reps)
Strength
Push Press
4x5
Push Press*
*Moderate-heavy for all sets
WOD
3 SETS FOR MAX REPS
1:00 - Push Press 95#/65# (if using dumbbells pick moderate weight. 2 DB's)
1:00 - Up-Downs
1:00 - Front Rack Reverse Lunges
1:00 - Hollow Body Hold
(Score is Reps)
Strength
Push Press
5x5
*Moderate for all sets
WOD
FOR TIME :
2 ROUNDS
60 Double Unders
12 Up-Downs
Into...
6 ROUNDS
4 Push Press 135#/95#
8 Toes to Bar
Into...
2 ROUNDS
60 Double Unders
12 Up-Downs