Strength
EMOM x 12 MINUTES
MIN 1 - 12 SA DB Bench Press (R)
MIN 2 - 12 SA DB Bench Press (L)
MIN 3 - :30 Max Push-Ups
WOD
AMRAP x 5 MINUTES
100m Run
5 Renegade Rows 35#/20#
-Rest 1:00-
AMRAP x 4 MINUTES
75m Run
4 Renegade Rows
-Rest 1:00-
AMRAP x 3 MINUTES
50m Run
3 Renegade Rows
(Score is Rounds + Reps)
Strength
Front Squat 4x5
*Moderate-heavy for all sets
WOD
FOR TIME
100 Double Unders (150 Singles)
30 Front Squats 95#/65#
15/12 Cal Row (200 Meter Run)
75 Double Unders (100 Singles)
20 Front Squats 115#/75#
15/12 Cal Row (200 Meter Run)
50 Double Unders (75 Singles)
10 Front Squats 135#/95#
15/12 Cal Row (200 Meter Run)
Strength
Deadlif 4x5
*Moderate-heavy for all sets (build or same weight accross)
WOD
AMRAP x 12 MINUTES
5 Bar Facing Burpees
6 Deadlifts 185#/125#
7 Toes to Bar (Sit Ups, V-Ups, Warrior Sit Ups)
(Score is Rounds + Reps)
WOD
In Teams of 2
AMRAP x 25 MINUTES
8 Pull-Ups
10 Hand Release Push-Ups
12 KB Swing 55#/35#
*Athletes take turns doing full rounds.
(Score is Rounds + Reps)
