WOD
In Teams of 2
ON 7:00 RUNNING CLOCK...
Complete 1000m Run*
Into...
AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups
Into...
ON 7:00 RUNNING CLOCK...
Complete 1000m Run
*Rest remaining time before AMRAP. Runs are done together. Athletes take turns doing full rounds of AMRAP.
(Score is Rounds + Reps)
Strength
Thruster
7-5-5-3-3*
*Start weight moderate and end moderate-heavy.
WOD
FOR TIME
21-18-15-12-9-6*
Thrusters 115#/75#
*Complete 15/12 Cal Row after each set.
-Hard Cap 20:00-
Strength
Bench Press
4x6
WOD
3 SETS FOR MAX REPS
1:00 - Ring Rows
-Rest :15-
1:00 - Hand Release Push-ups
-Rest :15-
1:00 - Plate G2OH 45#/35#
-Rest :15-
1:00 - DB Slides
-Rest :15-
Strength
Deadlift
10RM
WOD
"TABATA"
8 ROUNDS, :20 ON / :10 OFF*
TABATA 1 - Up-Downs
TABATA 2 - Toes to Bar
TABATA 3 - Deadlifts 135#/95#
*No additional rest b/t Tabatas
(Score is total reps for all Tabatas)
