Strength
Snatch 1x2
EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy
(Score is Heaviest Set)
WOD
"Serena & Venus"
FOR TIME
21-15-9
Overhead Squat 115#/75#
Toes to Bar
(6:00 Time Cap)
-Rest until 8:00-
21-15-9
Lateral Burpee Over Bar
Toes to Bar
(6:00 Time Cap)
*Score is combined times
WOD
"Grass Court"
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press 50#/35#
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike
(Score is Rounds + Reps)
WOD
"Federer vs Nadal"
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
(Score is Time)
WOD
"FREEDOM 250"
TEAMS OF 2
FOR TIME
2.5 Mile Run (together)
250 Wall Balls 20#/14#
250 Burpee to Bar (6in)
