Strength
Deadlift
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
(Score is Weight)
WOD
"Isabel"
30 reps for time of:
• Snatch 135#/95#
FOR RECOVERY
2:00 Crossbody Banded Hamstring Stretch (R)
2:00 Crossbody Banded Hamstring Stretch (L)
1:00 Knee Hug (R)
1:00 Knee Hug (L)
(No Measure)
WOD
AMRAP x 20 MINUTES
5 Box Jumps 30"/24"
10 Hand Release Push-Ups
15 Sit-Ups*
(Score is Rounds + Reps)
Finisher
FOR TIME
100 DB Heel Taps
(Score is Time)
Strength
Shoulder Press
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
(Score is Weight)
WOD
4 SETS
ON A 2:30 RUNNING CLOCK...
12 Up-Downs
8 Push Jerks 155#/105#
Max Cal Bike in Time Remaining...
-Rest 1:00 b/t Sets-
(Score is Calorie Reps)
WOD
FOR TIME
20 Toes to Bar
800m Run
20 Toes to Bar
40 DB Box Step-Overs 50#/35# | 24"/20"
20 Toes to Bar
800m Run
20 Toes to Bar
Cool Down
FOR RECOVERY
2:00 Plantar Smash
3:00 Foam Roll Lats
(No Measure)
