Strength
Push Jerk 1x1
Build up to a Heavy Push Jerk
12-15 minutes
WOD
“The best attitude is gratitude”
3 sets:
4:00 AMRAP
3 Box Jumps 30"/24"
6/5 Calorie Bike
1 Power Snatch 135#/95#
-rest 2:00 between sets-
At the start of each new AMRAP, start at the top with 3 Box
Strength
Back Squat 1x1
Build up to a Heavy Back Squat
12-15 minutes
WOD
"“Grateful. Thankful. Blessed”"
Every 3:00 (5 sets)
75 Double Unders
10 Bench Press 135#/95#
*Score is total time of all 5 sets
WOD
"Rainbow Road"
Teams of 2 For Time:
150/120 Calorie Air Bike
100 Front Squats 135#/95#
50 Synchro Bar Facing Burpees
Strength
Back Squat 6x2
6 sets x 2 Back Squats (80%)
-Every 1:30-
WOD
"Koopa Troopa Beach"
5 sets (Every 4:00)
18/14 Calorie Row
12 Toes to Bar
6 Power Snatch 135#/95#
*Score is total time of all 5 sets
**If you cap out on every set you don't get an Rx
