Strength
Deadlift 4x2
4 sets
2 Deadlift @88% + 4 Bounding Jumps
- Complete 1 set every 1:30-2:00
Accessory
Bounding Jumps
4 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)
WOD
"Louisville Colonels"
For Time:
25 Burpee Over Rower
500m Row
25 Burpee Over Rower
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
