WOD
In Teams of 2 For Time:
218/174 Cal Bike*
*At the top of each minute each athlete will complete 7 Slam Balls 30#/20#
**Everyone gets their own bike and slam ball . Only one athlete can be biking at a time. Both athletes can do the slam balls at the same time. Neither athlete can start biking until both are done with all 7 slam balls.
Strength
3 SETS FOR QUALITY
15 Tempo Kneeling Double Arm Landmine Press (31X1)*
:45 Plate Gun Hold
*Keep weight moderate.
(Score is Weight)
WOD
For Time:
40-30-20-10
Push Press 95#/65#
30-20-10-5
Box Jumps 24"/20"
15-15-15-15
Burpees
Strength
EMOM x 10 MINUTES*
5 Power Cleans
*Sets 1-5 moderate-heavy. Sets 6-10 heavy.
(Score is Weight)
WOD
AMRAP x 14 MINUTES
7 Power Cleans 155#/105#
21 Pull-Ups
63 Double Unders
(Score is Rounds + Reps)
Strength
Back Squat
3x6
*Start and end heavier than last week.
WOD
"PAINKILLER"
5 Sets
ON A 2:00 RUNNING CLOCK...
8 Thrusters 115#/75#
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-
(Score is Calories)
