Strength
Tempo Front Squat 10x3
10 sets
3 Tempo Front Squat (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-
WOD
"Komodo Dragon"
5 Rounds For Time:
20/15 Calorie Air Bike
20 Kettlebell Swings 55#/35#
WOD
"“You’ll Be in My Heart” - Open 19.3"
Teams of 2
44:00 AMRAP
2000/1700 Meter Row Shared between partners
40 Synchro Burpees
Scoring: every 100m Row = 1 rep
WOD
"19.3"
For time
200ft Dumbbell Overhead Walking Lunge 50#/35#
50 Alternating Single Dumbbell Step Up (50#/35#) (24"/20")
50 Handstand Push Ups
50 Strict Handstand Push Ups
200ft Handstand Walk
*20:00 Time Cap
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Strength
Dead-Stop Shoulder Press 6x3
6 sets
3 Dead-Stop Shoulder Press (Build in weight)
- Rest 60-90 seconds between sets-
WOD
"Terk"
3 Rounds For Time:
40/32 Calorie Row
25 Strict Sit Ups
