WOD
IN TEAMS OF 3...
FOR TIME
10k Row*
*P1 rows while P2 and P3 rests. Partners must alternate in order every 250m (switch on the even 250m throughout). After anyone gets off the rower they must complete 10 Push Ups and 10 Air Squats before resting.
Strength
Strict Press
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
WOD
FOR TIME
60 Double Unders
15 Strict Press 95#/65#
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks
Strength
Deadlift
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
WOD
AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges 135#/95#
10 Box Jumps w/ Step-Down 30"/24"
20 Plate Ground to Overhead 45#/35#
:30 Plate Gun Hold
(Score is Rounds + Reps)
WOD
5 SETS
ON A 3:00 RUNNING CLOCK...
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining...
-Rest 1:00 b/t Sets-
(Score is HRPU Reps)
Finisher
3 SETS FOR QUALITY
8/8 SA Bent Over Row*
16 Alt. DB Slides
*Supported on Bench or Ball
-Rest as needed b/t Sets-
(Score is Weight)
