Strength
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).
WOD
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
WOD
"Chips Ahoy"
In Teams Of 2 For Time:
45 Chest to Bar Pull-ups
400 Meter Run
30 Overhead Squats 135#/95#
800 Meter Run
30 Overhead Squats 135#/95#
400 Meter Run
45 Chest to Bar Pull-Ups
*Runs are done together, work inside can be broken up however you want. Only one person working at a time.
WOD
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks 50#/35#
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts 245#/165#
WOD
"Wreck Trek"
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Med Ball Run 20#/14#
15 Wallballs 20#/14#
200 Meter Run
