WOD
"Noah’s Ark"
Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike*
*40-32-24-16-8 Women's Calories
Accessory 1
Double DB Prone Row
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Accessory 2
Lying DB Hamstring Curl
4 sets: 10 reps
*Rest 1:30-2:00 b/t sets
Strength
Push Jerk 5x3
3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)
- Rest 60-90 seconds between sets –
WOD
"Kristoff and Sven"
16:00 Amrap
16 Alternating Dumbbell Snatch 50#/35#
16 Stick Sit ups (w/PVC)
16 Box Jump Overs 20"
Strength
Overhead Squat 5x3
3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)
- Rest 60-90 seconds between sets –
WOD
"Fran"
21-15-9
Thrusters 95#/65#
Pull-ups
WOD
"Elsa and Anna"
Teams of 2
10 rounds For Time (each/1:1)
16/13 Calorie Row (Bike – 11/8)
8 Burpee Over Rower
-This is more of a push pace effort-
