WOD
For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Strength
DEADLIFT
Every 2:30 × 4 sets
3 Deadlifts @72-75%
WOD
"Versace Mansion"
For Time:
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women's Calories: 20-40-60)
Strength
SHOULDER PRESS
Every 2:30 × 4 sets
3 Shoulder Press @72-75%
WOD
"Muscle Beach"
2:00 AMRAP
10 Overhead Squat 95#/65#
50 Double Unders
Max Wall Walks )
-rest 1:00 between sets-
*Continue until you have accumulated 25 Wall Walks
**Score is total time it takes you accumulate 25 walks
Strength
Clean & Jerk 10x1
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.
WOD
"Flamingo Park"
8 Rounds For Time:
12 GHDs
4 Deadlifts 225#/155#
