Strength
Deadlifts:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Mazda"
Teams of 2 For Time:
6 sets (each/1:1)
100ft Dumbbell Farmer Carry (70s/50s)
6 High Box Jumps 30"/24"
Strength
Bench Press:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"General Motors"
For Time:
100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*
Strength
Power Clean + Push Jerk 10x5
Every Minute (10:00)
5 Power Clean and Push Jerks
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Honda"
3 rounds For Time:
20 Handstand Push Ups
30 Toes to Bar
50’ Front Rack Walking Lunge 95#/65#
Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Toyota"
For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
*Female Distance: 400-320-240-160-80
