WOD
"Souffles"
Teams of 2
For Time:
2 Rounds
5:00 Air Bike calories
4:00 Row calories
3:00 Run (each 50m counts as 1 rep)
2:00 Row calories
1:00 Box Step Ups 20”
- - One athlete works at a time. Score is total reps - -
* If lacking equipment or athletes can't run outside, sub in another machine or repeat any option.
Strength
Back Squat
5 sets of 5 Back Squats @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Sunny Side Up"
For Time:
120 Double Unders
40 Dumbbell Front Squats (50s/35s)
20 Box Jump Overs 24"/20"
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.
