Strength
Squat Snatch Stamina
On the Minute x 5:
5 "Touch and Go" Squat Snatches
Same load across all sets. This workout will be repeated.
WOD
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches 50#/35#
12 Lateral Dumbbell Burpees
WOD
"Runny Nose"
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats 155#/105#
400 Meter Team Medball Run 20#/14#
75 Bench Press 135#/95#
400 Meter Team Medball Run 20#/14#
75 Hang Power Cleans 115#/85#
400 Meter Team Medball Run 20#/14#
*if you hit 30:00 minute timecap add missed reps as seconds to score. Runs = 1 rep.
Strength
Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
WOD
“Ninja Turtle"
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts 225#/155#
12/9 Calorie Assault Bike
WOD
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie Row
*1 Round of "Kelly"
400m Run
30 Box Jumps, 24"/20"
30 Wall Balls 20#/14#
