Strength
Clean Deadlift + Hang Power Clean + Push Jerk 5x9
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, Unbroken set
WOD
"Arctic Fox"
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (35’s/25’s) (20” - all athletes)
Max Strict Handstand Push Ups in remaining time
-rest 1 minute between sets
*Score is total reps
**Hold dumbbells anyway you want, cannot be placed on the legs, and hands must be touching DB handle
Strength
Snatch Push Press + Overhead Squat 1x3
2 Snatch Push Press + 1 Overhead Squat:
- Work up to a heavy in 10-12 minutes
WOD
"Polar Bear"
3 rounds For Time:
10 Front Squats 95#/65#
10 Toes to Bar
10 Burpee Over Bar
-rest until minute 7:00-
For Time:
30 Burpee Over Bar
30 Toes to Bar
30 Front Squats 95#/65#
*Score will be both times added together.
WOD
"Big Booty Bloop"
Teams of 2
AMRAP 30 Minutes
300’ Dumbbell Farmer Carry (70s/50s)
50/40 Calorie Row
300’ Synchro Lunge Walk
break up work you see fit. Lunges are done together.
* 25’ = 1 rep
Strength
Thruster
Heavy Thruster
* Work up to a heavy single for the day *
WOD
"Body By Brian"
For Time:
21-18-15-12-9
Calorie Assault Bike
Thrusters 75#/55#
* Womens Calories: 16-14-12-10-8
