Strength
Deadlift 6x2
6 sets x 2 Deadlifts (80%)
-Every 1:30-
WOD
"Mario Kart"
3 sets
5:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
(Each shuttle run rep is 25 feet down + 25 feet back)
WOD
"Apple Chai Latte"
Teams of 2 For Time:
2 Sets
100/80 Calorie Row
50 Box Jumps 30"/24"
30 Power Cleans 185#/125#
-rest 6:00 between sets-
*split work up how you see fit
Strength
Back Squat 2x2
2 sets x 2 Back Squat (90-95%)
-Complete a set every 3:00-
WOD
"Hot Cocoa"
5 Rounds For Time:
75 Double Unders
15 Shoulder to Overhead 95#/65#
*15:00 time cap
Strength
Hang Power Snatch + Overhead Squat 1x1
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken
WOD
"Maple Pecan Latte"
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18ence, Liberty, Limited Equipment, and Large Class Option
*23:00 time cap
