Strength
STRENGTH/SKILL
EVERY 1:00 (9:00)
MIN 1 - 3 Kick Ups + 2-3 second descent*
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 - :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)
WOD
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups
Strength
Back Squat 1x3
ON A 15:00 CLOCK...
Establish 3RM Back Squat*
(Score is Weight)
WOD
FOR TIME
27-21-15-9-9
Front Squat 95#/65#
Box Jump 24"/20"
WOD
"MUSCLE PIG"
Teams of 2
4 ROUNDS FOR TIME
Partner 1: 10 Bar Muscle Ups
Partner 2: 10 Power Cleans 205#/135#
Switch when both are complete
WOD
"NAUGHTY NANCY"
AMRAP 20:00
600m Run
25 Overhead Squats 135#/95#
(Score is Rounds + Reps)
*Run = 1 rep
