Strength
Power Snatch
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Dove"
5 Sets For Time:
4 Shuttle Runs
8 Burpee Box Jump Overs 24"/20"
-Rest 1:1 between sets-
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
WOD
"Big Brad"
Teams of 2
30:00 AMRAP
150 Double Unders (Split)
100ft Walking Lunge (Together)
50 Alt Dumbbell Snatches 50#/35# (Split)
25 Bar Muscle Ups (Or Scale to Burpee Pull Ups) (Split)
*Walking Lunges is 1 rep for every 25 feet
WOD
“The GHOST”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders
-Rest 1:00 between rounds-
*Score is total reps
Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 1 min between rounds-
Strength
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Sydney Opera House"
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls 20#/14# to 11’/10’ height
25 Push Ups
75 Air Squats
