WOD
"Brooklyn Robins"
Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%)
*Score is slowest set
Strength
“Shock Method”
3 sets:
6 Barbell Bent Over Row (Heavy)
12 Single Arm Dumbbell Row (Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-
Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets.
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
