WOD
"Wreck Yourself"
Teams of 3, For Time (30 minute time cap):
600 Meter Dumbbell Run (50#/35#
6 Rope Climbs
20 Squat Cleans 135#/95#
600 Meter Dumbbell Run 50#/35#
9 Rope Climbs
35 Squat Cleans 135#/95#
600 Meter Dumbbell Run #50#/35#
12 Rope Climbs
50 Squat Cleans 135#/95#
Strength
Deadlift
EMOM for 6:
Odd Minutes - 3 Reps
Even Minutes - 1 Rep
Off the clock upon finishing:
1 Set of 10 Reps
(Same weight across, aim is to build on last week's weight.)
WOD
"Vader"
3 Rounds For Time:
24/17 Calorie Row
21 Wallballs 20#/14#
18 Alternating Dumbbell Snatches 50#/35#
15 Lateral Burpees over Rower
WOD
"Annie's On the Run"
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
Strength
Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel
Loadings are intended to be on the lighter side to dial in positioning under this longer-range tempo squat. Rest as needed between sets.
WOD
“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts 50's/35's
15 Dumbbell Front Squats 50's/35's
