Strength 1
Power Clean 3x22 Power Cleans x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Front Squat 3x2
2 Front Squats x 3 sets @85% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
12:00 Amrap
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)
WOD
"Oreo Dream Extreme Cheesecake"
For Time:
100 Burpee Box Jump Overs 24"/20"
* This is a repeat workout from 4/12/2022.
WOD
”Emilio”
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)
Rest 3:00
AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)
Rest 3:00
AMRAP 7:
50 Deadlifts 135#/95#
50 Deadlift 225#/155#
Max Rep Deadlifts 315#/225# (Rx+ = 365#/255#)
WOD
"Half Murph"
1000 Meter Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
1000 Meter Row
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken.
