WOD
"Potato Salad”Run,
Teams of 2 For Time:
200m Partner Run
20 Synchro Wall Balls 20#/14#
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls 20#/14#
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls 20#/14#
10 Handstand Push Ups
Strength
Back Squat
- Heavy 10 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Tater Tots"
Teams of 2 For Time:
300 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Power Cleans 185#/125#
* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.
WOD
"French Fried Potatoes"
For Time:
2 sets (1 set every 10:00)
20/16 Calorie Air Bike
20 V-Ups
25 Alternating Dumbbell Snatches 50#/35#
20/16 Calorie Air Bike
20 V-Ups
*Score is added both times.
Strength
Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 1 min between rounds-
Strength
Build to a heavy Squat Clean + Push Jerk
(10-12 min)
* rest as needed between lifts *
WOD
"Potatoes Au Gratin"
3 sets:
5:00 AMRAP
8 Overhead Squats 95#/65#
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-
