WOD
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)
Rest 3:00
AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)
Rest 3:00
AMRAP 7:
50 Power Cleans 135#/95#
50 Power Cleans 155#/105#
Max Rep Power Cleans 185#/135# (Rx+ = 205#/145#
WOD
"Sick Joke"
For Time [20 Minute Cap]:
10-9-8-7-6-5-4-3-2-1:
Deadlifts 225#/155#
Double Dumbbell Shoulder to Overhead (Rx+ = Handstand Push Ups)
After Each Round:
60' Double DB Overhead Carry (Rx+ = 30' Handstand Walk)
DB's = (50's/35's)
*need to do both HSPU and HSWalks for Rx+
Strength
Front Squat
Build to a Heavy Set of
*Score = Heaviest Load
WOD
"Seventh Wonder"
7 Rounds For Time [15 Minute Cap]:
7 Double Dumbbell Front Squats
7 Chest to Bar Pull-ups
7 Double Dumbbell Push Press
7 Toes to Bar
Dumbbells: (50's/35's)
WOD
"Doce"
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps24"/20"
Rest 4 Minutes Between Rounds
Round 1: 135#/95#
Round 2: 115#/85#
Round 3: 95#/65#
*Score=Sum Total of Reps
