Strength
Front Squat 4x8
4 sets
8 Front Squats
-build across sets by feel, rest 1:00-2:00 between sets-
WOD
"Sun Devils"
2 sets:
25/20 Calorie Air Bike
25 Hang Power Cleans 95#/65#
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
WOD
"Snow Miser"
Every 1:00 (24:00)
MInute 1 - 20 Wall Balls 20#/14#
Minute 2 - 25ft Handstand Walk (Scale 2 Wall Walks)
Minute 3 - 8x50ft Shuttle Runs
Minute 4 - 5 Hang Power Cleans 185#/125#
Accessory
Gymnastics - Handstand/Grip (Week 6)
7-minute AMRAP
Ascending ladder of reps 1-2-3-4-5-6-etc…
Level 1:
Box Pike to Hollow
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [35s/25s]
(KG conv: 15/10)
Level 2:
Walk Walk
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [50s/35s]
(KG conv: 22.5/15)
Level 3:
Walk Walk + Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [70s/50s]
(KG conv: 32.5/22.5)
WOD
"Yukon Cornelius"
3 Rounds For Time:
7 Deadlifts 275#/185#
14 Handstand Push Ups
21 Toes to Bar
WOD
"Bumble"
Every 2:00 (6 sets)
15 Air Squats
50 Double Unders
15 Air Squats
*Score is slowest set
Accessory
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Score the bench press.
