WOD
"The Search for Spock"
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches 50#/35#
Dumbbell Step Back Lunges 50#/35#
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders
* Score is the max rounds of Wall Walks and Double Unders
Accessory
3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
Strength
Clean Grip Deadlift + Hang Squat Clean + 1 Push Jerk 5x6
5 sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building Sets (Don’t exceed 70% of 1RM Squat Clean)
WOD
"The Wrath of Khan"
For Time: (Partition as desired)
100/80 Calorie Air Bike
100/80 Row
WOD
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
*Each 50m run = 1 rep
WOD
"Lychee"
Teams of 2 For Time:
2000/1750m Row (MF 1900m)
200 Wall Balls 20#/14#
2000/1750m Row (MF 1900m)
100 Dumbbell Box Step Ups 24"/20" (50s/35s)
2000/1750m Row (MF 1900m)
