Strength
Back Squat
10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 2:00 between sets
WOD
3 Rounds:
AMRAP 4:00
Row for Calories
On the 0:00 – 5 Burpee Box Jump Overs 24"/20"
On the 1:00 – 4 Burpee Box Jump Overs 24"/20"
On the 2:00 – 3 Burpee Box Jump Overs 24"/20"
On the 3:00 – 2 Burpee Box Jump Overs 24"/20"
Rest 2:00 between rounds
Strength
Overhead Squat
Build to a Heavy Double
WOD
For Time:
35/25 Calorie Row
27 Chest to Bar Pull-Ups
21 Power Snatches 115#/80#
15 Overhead Squats 115#/80#
9 Squat Snatches 115#/80#
WOD
Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Plate Run 45#/35#
*In this partner workout, athletes will complete four rounds each, switching after full rounds are completed. For example, athlete 1 will complete the entire row and plate run before tagging their partner in to begin.
Strength
Hang Squat Clean
Buid to Heavy Single
WOD
AMRAP 8:00
3 Hang Squat Clean 95#/65#
3 Toes to Bar
6 Hang Squat Clean 95#/65#
6 Toes to Bar
9 Hang Squat Clean 95#/65#
9 Toes to Bar
…
Up by (3) reps each round
