Strength
Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.
Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%
WOD
"Spaceship"
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict "Cindy"
*Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats
WOD
"Skippy"
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts
Build in loading on the deadlift. Score is weights used. Put round times in notes.
WOD
"Waterlogged"
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches 50#/35#
15 Burpee Box Jumps 24"/20"
20 Dumbbell Snatches 50#/35#
10 Burpee Box Jumps 24"/20"
10 Dumbbell Snatches 50#/35#
5 Burpee Box Jumps 24"/20"
Strength
Front Squat
Build to a heavy single
WOD
"Front Runner"
For Time:
200 Meter Row, 2 Front Squats
200 Meter Row, 4 Front Squats
200 Meter Row, 6 Front Squats
200 Meter Row, 8 Front Squats
200 Meter Row, 10 Front Squats
Barbell: 165#/110#
