Strength
Bench Press 4x8
4 sets
8 Bench Press
-build across sets by feel-
-rest 1:00-2:00 between sets-
WOD
"Clark Griswold"
3 sets For Time:
10 Strict Handstand Push Ups
30/24 Calorie Air Bike
15 Kipping Handstand Push Ups
-rest 3:00 between sets-
WOD
"Pueblo Grande"
Teams of 2 For Time:
5 sets (each/1:1)
15/12 Calorie Air Bike
25ft Dumbbell Lunge (35s/25s)
150m Row
1 Rope Climb (Or 3 Strict Pull Ups)
(Score is time)
Strength
Clean & Jerk 5x2
5 sets
1 Clean + 1 Jerk (@75-80%)
-rest 1:00-2:00 between sets-
WOD
"Hayden Butte"
For Time:
1-2-3-4-5-5-4-3-2-1
Power Cleans 185#/125#
Perform 30 Double Unders after each set
(Score is time)
WOD
"Sparky"
For Time:
25x50ft Shuttle Run
100/80 Calorie Row
25x50ft Shuttle Run
(Score is time)
Accessory
3-4 sets:
10 Landmine Press (each) @ moderate weight – maintain control and quality
10 Landmine Twists @ moderate weight – maintain control and quality
10 Landmine RDL (each) @ moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
