Strength
Back Squat 10x3
3 Back Squat x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
WOD
"Boiled Peanuts"
Tabata (20 on/10 rest)
8 sets Max Calorie Row
-1:00 rest-
8 Sets Max Shoulder Press 45#/35#
-1:00 rest
8 sets Max Calorie Row
Strength
Deadlift 10x3
3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
WOD
"Nachos"
5 sets For Time:
2:00 AMRAP
50ft Single Dumbbell Walking Lunge 50#/35#
12 Toes to Bar
Max Calorie Assault Bike in remaining time
-1 min rest between sets-
Strength
Power Snatch 10x5
Every Minute (10:00)
5 Power Snatch
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Funnel Cake"
5 sets For Time:
8x25’ Shuttle Sprints
8 Burpee Box Jump Overs 24"/20"
-Rest 1:1 between sets-
Strength
Bench Press 3x10
3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
WOD
"Hot dog and Fries"
5 rounds
12 Kettlebell Swings 55#/35#
12 Kettlebell Goblet Squats 55#/35#
60 Double Unders
