WOD
"Talenti"
Teams of 2
3 Rounds For Time:
40/32 Calorie Row
15 Synchro Toes to Bar (or 30 Split)
-rest 4:00-
3 Rounds
40/32 Calorie Row
10 Power Cleans 185#/125#
-rest 4:00-
3 Rounds
15 Synchro Toes to Bar (Or 30 Split)
10 Power Cleans 185#/125#
Strength
Muscle Snatch + Snatch Balance 5x1
Set 1: 10 Muscle Snatch + 5 Snatch Balance
Set 1: 8 Muscle Snatch + 4 Snatch Balance
Set 1: 6 Muscle Snatch + 3 Snatch Balance
Set 1: 4 Muscle Snatch + 2 Snatch Balance
Set 1: 2 Muscle Snatch + 1 Snatch Balance
*Build in weights. Complete sets Unroken, rest for 1-2 minutes. between sets
WOD
“Karen”
150 Wall Balls 20#/14#
Accessory
Bar Muscle Ups: Week 1
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows
WOD
"Breyer’s"
6 sets
1:30 AMRAP
50 Crossovers (Scale to 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-
Strength
Back Squat 6x6
6 sets x 6 Back Squats (75%)
-Complete a set every 2:00-
WOD
"Tillamook"
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s) 24"/20"
8 Dumbbell Bench Press (50s/35s) after each set
*20:00 Time Cap
