Strength
Bench Press
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Deviled Eggs"
For Time:
2 sets
27-21-15 (21-16-12 for women)
Calorie Row
Push-Ups
-Rest 5:00 between sets.-
(the female reps apply only to the calories)
Strength
Power Snatch
Every Minute (10:00)
5 Power Snatch (+20lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Quiche"
Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.
**Score is slowest set.
Strength
Deadlift
5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Omelets"
For Time:
15-12-9-6
Calorie Air Bike
Deadlifts 155#/105#
Strict Handstand Push ups
*Women’s Calories: 12-9-7-5
WOD
"Coat of Many Colors"
5 sets For Reps
:45 on/:15 off
1. Air Bike Calories
2. Wall Walks
3. Air Bike Calories
4. Sandbag Cleans (100/70) Or Power Cleans (135/95)
5. Recovery Jog
* Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored.
** This will be an individual workout. If not enough bikes start someone on wall walks.
