WOD
4 SETS FOR QUALITY*
10 Barbell Pendlay Rows (https://youtu.be/Weu9HMHdiDA)
10 Unbroken Push Press
10 Slow Seated Goblet Good Mornings (https://youtu.be/90UVtMnzJnM)
-Rest as needed b/t Sets-
*Athlete Choice for weight. Heavy for the Rows and PP. Light for the Good Mornings. Adjust weight as needed b/t movements on the same barbell.
(No Measure)
Finisher
FOR TIME
40-30-20-10
Russian Twists
*:30 Max Cal Bike Sprint after each set.
(Score is Total Cals)
Strength
Front Squat
Build to a heavy 10 rep
WOD
EVERY 3:00 x 5 SETS
10 Front Squats 155#/105#
15 Knees to Elbow
10 Up-Downs Over Bar
(Score is Slowest Time)
WOD
FOR TIME
50 Box Jumps 20"
1000 Meter Row
50 Hand Release Push-Ups
1000 Meter Row
50 Box Jumps
Cool Down (if time allows)
FOR RECOVERY
5:00 Foam Roll Back and Legs
2:00 Forward Fold
(No Measure)
Strength
EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict Pull-Ups + 6 Kip Swings
*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 - 4 Reps
*Building from Light to Moderate-Heavy.
(No Measure)
WOD
FOR TIME
50/40 Cal Bike
Immediately into...
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull 115#/75#
Immediately Into...
50/40 Cal Bike
