Strength 1
Front Squat 1x1
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
Strength 2
Box Jump: Max Height
WOD
"White-Tail"
4 Sets:
5:00 AMRAP
12/10 Calorie Row
12 Box Jump Overs 24"/20"
12 Sit Ups
-rest 1:00 between sets-
* Pick up where you left off each round for one total score
WOD
"Karner Blue Butterfly"
Teams of 2 For Time:
3200m Run (together)
100 Power Cleans 135#/95#
Accessory
Gymnastics: Handstand Push Ups
5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total)
Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box
Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups
Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups
* The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don't need to break.
WOD
"Times Union Center"
Every 1:30 (8 sets)
50 Double Unders
4 Squat Snatches (50-60%)
*Score is slowest set
WOD
"Erie Canal"
For Time:
21-15-9-9
Calorie Row
Dumbbell Bench Press (2x35/25)
-rest 5:00-
21-15-9-9
Calorie Row
Bench Press 95#/55#
*Female Calories: 16-12-8-8
Strength
Mayhem Mini-Pump –Upper Body Anterior
3-4 Rounds
10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
