WOD
"Wahoo"
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike
Mini-Pump Core
4 rounds:
15 GHD Sit-ups
10 Ab wheels
:45 sec Face up Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Strength 1
Power Snatch 3x2
3 sets x 2 Power Snatches @ 75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Overhead Squat 3x3
3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"Red Snapper"
For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats
WOD
"Ultimate Red Velvet Cheesecake"
For Time:
Teams of 2
2000/1750m Row
-into-
4 rounds
100’ Front Walking Lunge 95#/65#
50 Box Jump Overs 24"/20"
-into-
2000/1750m Row
*Split work up however you see fit.
Strength
Snatch Push Press + Snatch Balance 5x3
2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets
* 10-15 minutes *
WOD
“Isabel”
For Time:
30 Snatches 135#/95#
