Strength
Split Jerk 5x2
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes *
WOD
"George McFly"
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings 55#/35#
Min 2: Calorie Assault Bike
Min 3: Burpees
*Score is total reps
Strength
Clean 10x1
10 sets of 1 Squat Clean @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes *
WOD
“Roads? Where we’re going, we don’t need roads.”
18:00 Amrap
500/450m Row
25 GHD’s (or stick sit-ups)
250/225m Row
25 V-Ups
Strength
Snatch 10x1
10 Sets of 1 Squat Snatch @75% of 1RM Snatch
* Complete 1 rep every minute for 10 minutes *
WOD
"Marty McFly & Doc"
12:00 Amrap
8 Single Arm Dumbbell Snatches 50#/353 (Right Arm)
8 Single Arm Overhead Walking Lunge Steps 50#/35# (Right Arm)
8 Single Arm Dumbbell Snatches 50#/35# (Left Arm)
8 Single Arm Overhead Walking Lunge Steps 50#/35# (Left Arm)
50 Double Unders
WOD
"Back to the Future"
4 rounds For Time:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
