Strength
Box Squat 3x10
EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight
(Score is Weight)
WOD
"Sounds Like Somebody's Got a Case of the Mondays!"
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Alt Snatch 50#/35#
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
WOD
"Team "Roy""
IN TEAMS OF 2
5 ROUNDS FOR TIME (each/1:1)
15 Deadlifts 225#/155#
20 Box Jumps 24"/20"
25 Pull Ups
*P1 completes a full round while P2 rests then switch. Both partners complete 5 rounds. 3:30 time cap per round per person.
*U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife, Amy; and three children, Michael, Landon and Olivia.*
WOD
"Pimm's Cup"
FOR TIME
500m Row
100 Wall Balls 20#/14#
-Rest until 12:00, then move on to Part 2-
Strength
Starting at the 12:00 mark:
Back Squat
ON A 15:00 CLOCK
1RM Back Squat
Strength
Bench Press 1x5
EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set)
WOD
"Championship Point"
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 155#/105#
10 Push Ups after every set
