WOD
"American IV"
30:00 AMRAP
1000m Row
30 GHDs (Scale V-Ups)
20 Burpee over Rower
Accessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Strength
Back Squat 1x1
12:00-15:00
Heavy Single Back Squat
WOD
"June Carter"
15:00 AMRAP
2 Muscle Ups (Scale 2x Chest to Bar)
2 Back Squats 185#/125#
30ft Handstand Walk (15 feet out and back) (Scale 2 Wall Walks)
*Add 2 reps to the muscle-ups and squats every round
WOD
"Cash"
5 sets
2:00 AMRAP
8x50ft Shuttle Run
10 Clean and Jerks 95#/65#
Max Box Jump Overs 30"/24"
-Rest 1:00 Between sets-
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
WOD
"Parris Island"
Teams of 2 For Time:
3 Rounds
50 Burpee Box Jump Overs 20"
Reps of Back Squats Totaling 5000/4000lbs**
*You can take the bar from the rack
**Split reps as desired
**Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.
