Strength
Power Snatch
Every Minute (10:00)
5 Power Snatch (+25lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Reading Rainbow"
For Time:
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2x70/50) after each set
Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"The Magic School Bus"
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over 30"/24"
Strength
Bench Press:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Schoolhouse Rock!"
3 Rounds For Time:
27 Air Squats
21 GHD Sit Ups (Or Scale to V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups
WOD
“They’re GR-R-REAT”
Teams of 2
30 Back Squats 225#/155#
50 Burpee Box Get Overs 30"/24"
400m Dumbbell Farmer Carry (70s/50s)
50 Burpee Box Get Overs 30"/24"
30 Back Squats 225#/155#
- All reps split between partners with one partner working at a time. -
