Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)
WOD
"Smooth Criminal"
AMRAP 15:
60 Double-Unders
30 Wallballs 20#/14#
15 Deadlifts
Score is rounds plus repetitions.
WOD
"Pilocarpine"
5 Rounds For Time:
25/18 Calorie Row
12 Dumbbell Snatches 70#/50#
3 Rope Climbs
Strength
Barbell Cycling
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats 135#/95#
WOD
"Breaking Bad"
5 Rounds:
250/200 Meter Row
2-4-6-8-10 Front Squats 165#/110#
Strength
Snatch Complex
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set
WOD
”Rush Hour”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Lateral Barbell Burpees
6 Power Snatches 135#/95#
Score is slowest round
