WOD
2 SETS FOR QUALITY*
500/400m Row
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills
Immediately Into...
2 SETS FOR QUALITY*
500/400m Row
25 Russian DB/KB Swings
1:00 Bar Hang
*Athlete Choice for all weights.
(No Measure)
Finisher
IN TEAMS OF 2...
FOR TIME
2000m Row*
*Partners alternate every 250m until completion of 2000m.
(Score is Time)
Strength
Thruster
Build to a Heavy 3-Rep Thruster*
*Bar comes from the rack or ground. Thruster or Thruster-Jerk are both available.
WOD
AMRAP x 10 MINUTES
10-8-6-4-2*
Thruster 95#/65#
Burpee Box Jump 24"/20"
*If round of 2/2 is completed, start back at 10/10.
(Score is Total Reps)
FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
5:00 Foam Roll Legs
(No Measure)
Skill
ON A 12:00 RUNNING CLOCK...
Practice J-Technique for Rope Climbs
(No Measure)
WOD
FOR TIME*
100/80 Cal Bike
*Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.
Optional Finisher
"TABATA"
8 SETS (:20 on/:10 off)
Crossbody Mountain Climbers
(No Measure)
Strength
3 SETS FOR QUALITY
12 Alt. DB Gorilla Row (Athlete Choice)
12 DB Floor Press
(Score is Weight)
WOD
5 ROUNDS FOR TIME
12 DB Deadlifts 50#/35#
9 DB Hang Power Cleans
12 Hand Release Push-Up
*After "Odd" Rounds (1, 3, & 5), perform a 400m Run.
