Strength
Overhead Squats
Build to a Heavy Set of 2 Overhead Squats
*Score = Heaviest load used for a set of 2
WOD
"Karandy"
For Time [18 Minute Cap]:
75 Power Snatches 75#/55#
150 Wallballs 20#/14#
*Partition However You’d Like
WOD
"Over The Top"
5 Rounds For Time:
30/21 Calorie Row
5 Double Dumbbell Box Step Ups 24"/20"
30 AbMat Sit-ups
5 Double Dumbbell Box Step Ups 24"/20
(Dumbbells = 50's/35's)
WOD
"Daniella"
For Time:
86 Cal Bike Buy-In
then
6 Rounds of
19 Air Squats
9 Dumbbell Clean and Jerks 50#/35# (one DB)
6 Dumbbell Step Ups 50#/35# (one DB)
then
86 Double Unders Cash-Out (Scale=130 Singles)
Strength
Deadlift
5 Sets of 2 No Touch Deadlifts
*Score = Lowest weight used for a working set
WOD
"AMRAPPER's Delight"
AMRAP 15:
8 Toes to Bar
8 Deadlifts 165#/115#
8 Lateral Barbell Burpees
*Score = Rounds + Reps
