Strength
Pause Back Squat 1x1
Build up to a Heavy Back Pause Squat (3-seconds)
in 15:00
WOD
"Telluride"
Every 3:00 (5 sets)
12/10 Calorie Air Bike
8 Back Squats 185#/125#
50ft Walking Lunge
* Bar can be taken from the rack.
**Score is slowest set
Accessory
Gymnastics: Ring Muscle-ups/Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
EMOM 10:
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips (modified: box dips)
Conditioning Option:
Death by Ring Muscle Ups:
[Time cap 8 minutes]
Choose Strict or Kipping
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.
WOD
"Mammoth Lake"
3 Rounds For Time:
30/24 Calorie Row
25 Box Jump Overs 20’’
20 Handstand Push Ups
*22:00 Time Cap
Strength
Clean Deadlift 1x1
Build up to a Heavy Clean Grip Deadlift
in 15:00
WOD
"Big Bear"
For Time:
15-10-5
Dumbbell Burpee Deadlift (50s/35s)
30-20-10
Toes to Bar
*15:00 Time Cap
WOD
"Thunderhead"
Teams of 2
32:00 AMRAP (1:1)
100ft Dumbbell Front Rack Carry (50s/35s)
15/12 Calorie Air Bike
100ft Weighted lunge, 50s/35s
20 Air Squats
*Every 25 feet of carry or lunge = 1 rep
