WOD
"Swordfish"
Teams of 2
For Time:
10 Rope Climbs (Or 30 Strict Pull Ups)
50 Burpee Box Get Overs 30"/24"
300 Wall Balls 20#/14#
50 Burpee Box Get Overs 30"/24"
10 Rope Climbs (Or 30 Strict Pull Ups)
*Split work up however you see fit.
WOD
"Mahi-Mahi"
5 rounds For Time:
12/10 Assault Bike
15 Toes to Bar
-into-
75 Dumbbell Snatch 50#/35#
Strength 1
Shoulder Press 4x8
4 sets of 8 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets
Strength 2
GHD Hip Extension
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
Strength
Push Press x Split Jerk 5x3
2 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *
WOD
"Kingfish"
For Time:
250/200m Row
150ft Overhead Walking Plate Lunge 45#/25#
250/200m Row
125ft Overhead Walking Plate Lunge 45#/25#
250/200m Row
100ft Overhead Walking Plate Lunge 45#/25#
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45#/25#
Strength 1
Clean 3x2
3 sets x 2 Cleans @ 80% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Clean Deadlift 3x3
3 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"Blue Marlin"
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings 55#/35#
5-4-3-2-1
Front Squats 185#/125#
