WOD
"Hammerheads"
Every 2:00 (14:00)
200/175m Row
3 Power Cleans + 3 Push Jerks (50-60%)
*Score is slowest set.
Strength
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.
Strength
Front Squat 1x1
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
Accessory
Box Jump: Max Height
WOD
"Waterdogs"
4 sets For Total Time:
20/16 Calorie Air Bike
20 Goblet Squats 35#/25#
20 Box Step Ups 20"
-rest 1:00 between sets-
WOD
"Whipsnakes"
For Time:
120 Double Unders
40 Alt Hang Dumbbell Snatch 50#/35#
20 GHDs
10 Wall Walks
20 GHDs
40 Alt Hang Dumbbell Snatch 50#/35#
120 Double Unders
Strength
Deadlift 1x1
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
Accessory
Broad Jump: Max Distance
WOD
“The Mule”
For Time:
21-15-9
Deadlift 275#/185#
Burpee Pull Ups
