Strength
Deadlift 3x2
3 sets
2 Deadlift @90% + 3 Broad Jumps
-complete 1 set every 2:00-3:00-
Accessory
Broad Jump: Max Distance
Record best set (Total distance of best set of 3 jumps)
WOD
"Scoobs"
Every 4:00 (4 sets)
25/20 Calorie Air Bike
25 Kettlebell Swings 55#/35#
*Score is slowest set
WOD
"She-Ra"
Teams of 2
5 Rounds For Time:
Partner 1: 15 GHDs
Partner 2: 50 Double Unders
(Switch when both are completed)
-into-
10 Synchro Single Arm Dumbbell Cleans 70#/50#
20 Synchro Wall Balls 20"/14”dd
Strength
Front Squat 5x5
5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
Accessory
Box Jumps: Moderate-High Height
5 sets3 Box Jumps
WOD
"King Randor"
10:00 AMRAP
1 Rope Climb (Scale 3 Strict Pull Ups)
10 Ring Push Ups (Scale Deficit Push Ups (4in/2in))
Strength
Deadlift 5x5
5 sets of:
5 Deadlifts @ 75% followed by 3 Broad Jumps
- Complete 1 set every 1:30-2:00-
Accessory
Broad Jump: Max Distance
Record best set (Total distance of best set of 3 jumps)
WOD
"Beast-Man"
Teams of 2
4 Rounds For Time:
40/32 Calorie Air Bike
20 Synchro Burpee to Bar (6in)
