WOD
IN TEAMS OF 2...
AMRAP x 24 MINUTES
40 DB Front Squats 50/35# (2 DB's)
4 Rope Climbs*
40 Alt. DB Step-Ups 24"/20" (1 DB)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs
*Option for rope climbs is 12 Strict Narrow Grip Chin-Ups or Narrow Ring Rows
**P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.
(Score is Rounds + Reps)
Strength
Build to a Heavy Complex of:
1 Power Clean
+
2 Split Jerks
WOD
For Time:
12-9-6
Shoulder to Overhead 155#/105#
50-50-50
Double Unders
-Rest 2:00-
21-15-9
Shoulder to Overhead 115#/75#
50-50-50
Double Enders
Skill
4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups
*Drop down from the bar and rest between Strict and Dynamic Pull-Ups
WOD
2 SETS*
AMRAP x 5 MINUTES
10/8 Cal Bike
10 Pull-Ups
10/8 Cal Bike
5 Bar Muscle-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
15/12 Cal Bike
15 Burpees
-Rest 2:00 b/t Sets-
(Score is Rounds + Reps)
WOD
"Randy"
For time:
75 Power Snatch 75#/55#
Finisher
3 SETS FOR QUALITY
7-10 Barbell Rollouts
30 Russian Twists
-Rest as needed b/t Sets-
