Strength
Community Cup Workout # 3
In 20 minutes, establish:
1-rep-max hang power clean
1-rep-max front squat
WOD
Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls 20#/14#
Rotate every time the other partner completes the wall balls. Score is total calories on the rower.
WOD
"Kristofferson
Teams of 2
3 Rounds For Time::
100 Double Unders (each/same time)
50 Strict Sit Ups, split as needed (Partner holds plank on elbows)
40-30-20 Deadlifts 275#/185#
Strength
Bench Press 1x1
Heavy Single Bench Press
WOD
"Ira Hayes"
For Time:
10 Squat Clean Thrusters 135#/95#
30 Handstand Push Ups
20 Thrusters 135#/95#
20 Strict Handstand Push Ups
30 Front Squats 135#/95#
10 Wall Walks
WOD
"Highwaymen"
Every 2:00 (10 sets)
200m Run (75-80%)
*Score is slowest set
Accessory
Gymnastics Test: Pull-ups
Test one of the following:
* Level 1: The lightest band that you can perform one strict pull-up with
* Level 2: One set of max, unbroken strict pull-ups or chin-ups
* Level 3: Max weight strict pull-up 1RM
