WOD
"Midline Climb"
For Time:
30 Deadlifts 185#/125#
2 Rope Climbs (Scale 6 Strict Pull Ups)
30/24 Calorie Row
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 GHD Sit-ups (Scale V-Ups)
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 GHD Sit-ups (Scale V-Ups)
2 Rope Climbs (Scale 6 Strict Pull Ups)
30/24 Calorie Row
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 Deadlifts 185#/125#
WOD
"Fajitas"
Teams of 3:
20:00 AMRAP
Partner 1: Max Calorie Row
Partner 2:
2 Rounds
3 Power Snatch 115#/80#
6 Overhead Squats 115#/80#
9 Pull Ups
Partner 3: Rest
*Switch when Partner 2 finishes the two rounds
Score:
Rounds = total rounds completed of the 3+6+9 (incomplete rounds don't count)
Reps = total calories on the row
Accessory
"Strict Handstand Push-ups: Week 3"
10 minute EMOM
Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wall
Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]
Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]
WOD
"Enchilada"
3 Rounds For Time:
100 Double Unders
30 V-Ups
5 Wall Walks
WOD
"Nachos"
Every 4:00 (6 Sets)
15/12 Calorie Air Bike
12 Box Jump Overs 24"/20"
9 Burpee to Bar
*Score is slowest set
