Strength
Hang Snatch + Overhead Squat 4x3
4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
- Complete 1 set every 1:30-2:00
WOD
"The Dudes"
5 Rounds For Time:
18/14 Calorie Air Bike
15 GHDs
9 Double Dumbbell Step Ups (50s/35s)(24/20 box)
WOD
"Mayhem for Water"
Teams of 2
15:00 AMRAP
800m Row (split)
(Partner holds Farmer Hold with 70/50s)
25 Synchro Burpees over Rower
Strength
Clean & Jerk 1x1
15:00 to Find
1RM Clean and Jerk (build across sets)
WOD
"Chicago Slice"
For Time:
150 Double Unders
50 Chest to Bar
50 Back Squats 95#/65#
50 Kettlebell Swings 55#/35#
150 Double Unders
Accessory
Gymnastics: Handstand Push-ups
Every 90 seconds for 5 rounds (7:30 total)
Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box
Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups
Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups
** After completing each max set, rest for the remainder of the 90 seconds.
WOD
"Dallas Flash"
2 Rounds For Time:
12 Bench Press 135#/85#
12 GHD Sit Ups
-@5:00-
24 Bench Press 135#/85#
24 GHD Sit Ups
-@10:00-
24 GHD Sit Ups (Or V-Ups)
24 Bench Press (135/85)
-@15:00-
2 Rounds
12 GHD Sit Ups
12 Bench Press 135#/85#
*Score is total time of all rounds
