WOD
"Wapiti"
3 sets For Time:
30/24 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-
Accessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Strength
Snatch 1x1
15:00 to Find
1RM Squat Snatch (build across sets)
WOD
"Mule Deer"
For Time:
400m Run
20 Bar Muscle Ups
400m Run
20 Power Snatch 135#/95#
400m Run
20 Clean and Jerks 135#/95#
400m Run
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#
