WOD
"Coat of Many Colors"
5 sets For Reps
:45 on/:15 off
1. Air Bike Calories
2. Wall Walks
3. Air Bike Calories
4. Sandbag Cleans (100/70) Or Power Cleans (135/95)
5. Recovery Jog
* Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored.
** This will be an individual workout. If not enough bikes start someone on wall walks.
Strength
Shoulder Press 4x10
4x10 Shoulder Press (build up to moderate weight)
* Rest 60-90 seconds between sets
WOD
“Honey, you’ve never looked better”
For time:
50/40 Calorie Air Bike
15 Wall Walks
50/40 Calorie Air Bike
Strength
5 sets x 1 Deadlifts @90% of 1RM
* Complete a set on the 2 minutes *
WOD
"Moreton Bay Bug"
Teams of 2 for Time:
12 Wall Walks
24 Power Cleans 115#/80#
10 Wall Walks
20 Power Cleans 135#/95#
8 Wall Walks
16 Power Cleans 155#/105#
6 Wall Walks
12 Power Cleans 185#/125#
4 Wall Walks
8 Power Cleans 205#/135#
2 Wall Walks
4 Power Cleans 225#/155#
WOD
"White Chocolate Macadamia Nut"
Teams of 2 -
4 sets For Time:
15/12 Calorie Bike
3 Wall Walks
50 Double Unders
3 Wall Walks
15/12 Calorie Bike
*Partners go 1:1 on sets (You Go, I Go)
