Strength
EMOM x 10 MINUTES*
MIN 1 - 15 DB Pullovers
MIN 2 - 15 DB Bench Press
*Keep weight moderate.
(Score is Weight)
WOD
4 Rounds For Time:
20 Back Rack Forward Lunges 95#/65#
20 Up-Downs Over Bar
20 DB Weighted Sit-ups 35#/20#
-Time Cap 15:00-
Strength
Deadlift
3x8
*Start moderate-heavy and end heavy.
WOD
For Time:
600m Run
30/25 Cal Row
30 Deadlift 165#/115#
400m Run
20/15 Cal Row
20 Deadlift 185#/135#
200m Run
10/8 Cal Row
10 Deadlifts 225#/155#
Strength
Strict Press
3x8
*Start moderate-heavy and end heavy.
WOD
“Jessica”
3 Rounds For Time:
10 Pull Ups
13 Burpess
21 Wall Balls 20#/14#
Cash out 91 ABMAT Sit Ups
Strength
Back Squat
3x8
*Start moderate-heavy and end heavy.
WOD
AMRAP x 13 MINUTES
1-2-3, and so on...
Strict Pull-Ups
2-4-6, and so on...
Back Squat 135#/95#
3-6-9, and so on...
Burpees
(Score is Rounds + Reps)
