WOD
FOR TIME
50 Push-Ups
2000m Row
*All athletes same 2k distance.
Strength
15:00 EMOM
MIN 1 - Max Bench Press or Max DB Bench
MIN 2 - Max Strict Pull-Ups
MIN 3 - Rest
(Score is Total Reps)
Options for Loading:
Barbell - 185/115, 155/95, 135/85
DBs - 70/50, 50/35, 35/25
Modifications for Strict Pull-Ups:
Banded Strict Pull Ups or Ring Rows
Victor martinez
WOD
IN TEAMS OF 2 For Time:
PARTNER 1 - 250/200 Calorie Air Bike
PARTNER 2 - 8 SETS (Each)
15 GHDs
10 Lateral Burpee Over Bar
5 Power Snatch 155#/105#
*P1 Bikes while P2 Completes a Set. After a full set, partners switch. If either station finishes, both partners work to finish the remaining work -- rest/work.
Strength
EVERY 2:00 (4 SETS)
5 Tempo Bench Press (:03 Negative + :01 Pause at Bottom)*
*Start at Light-Mod (RPE 6) and Build in Small Jumps
(Score is Heaviest Weight)
WOD
"STRICT CINDY"
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
Strength
ON A 10:00 CLOCK...
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) - Handstand Walk or Handstand Hold
Independence (Intermediate) - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk/Waiter Walk
WOD
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans 135#/95#
(Scored by Slowest Set)
Coach Nena
